WOD:  3 Rounds for Time

20 Overhead Lunges (45/25)

20 Pull Ups

20 Single Arm KB Swings (53/35)

WOD:  For Time

21 Slurpees

200m Run

15 Slurpees

400m Run

9 Slurpees

800m Run

I gotta lump too, but we can make mine go away!

WOD:  10 Min. AMRAP

5 Squat Clean Thrusters (115/75)

10 Sit Ups

This is US History, I can tell, the globe is right there. 

WOD:  "Kelly"

5 Rounds For Time

400m Run

30 Box Jumps (20/14)

30 Wall Ball (20/14)

Hey I was gonna have ya do 300 Burpees instead. 

WOD:  For Health

21 Toes to Bar

400m Run

15 Toes to Bar

400m Run

9 Toes to Bar

400m Run

Run

The dude abides man. 

WOD:  "McGhee"

30 Min. AMRAP

5 Deadlift (275/185)

13 Push Ups

9 Box Jumps (24/20)

Boats and Hos!

WOD:  "The Fonz"

4 Rounds

Ground to Overhead 503#'s (any combination of reps and weight)

7 Burpee Pull Ups

31 Wall Ball (20/14)

After 4 Rounds, Row 2004 meters Or 2000m run. 

Congratulations and thank you Justin "Fonz" Alfano, on your 9 years of service in the US Navy!

WOD:  16 Min. AMRAP

1 Min. ME KB Swings (53/35)

1 Min. ME Hand Release Push Ups

1 Min. Sit Ups

1 Min. Box Jumps (24/20)

Do you think KFC's still open?!

WOD:  For Time

100 Double Unders 

30 Power Clean & Jerks (135/95)

100 Double Unders

He can take out a Yak at 200 yards with his mind!

WOD: For Time

10 Burpees

20 Pull Ups

30 Wall Ball (20/14)

40 Push Ups

50 Box Jumps (24/20)

60 KB Swings (53/35)

70 Squats

80 Double Unders

90 Sit Ups

100M Sprint

WOD:  Row 13.1 Miles, or 21,097m....

just kidding, lets do this instead!

 EMOTM for 12 Min. 

3 Turkish Get Ups (53/35)

5 Sit Ups

My dads a TV repair guy, he's got an ultimate set of tools. 

WOD:  4 Rounds

15 Box Jump Overs (24/20)

10 SDLHP (95/65)

200M Run

After 4 Rounds are completed, 30 Burpees!

"It doesn't hurt here, it's more all over here."

WOD:  "Cindy"

20 Min. AMRAP

5 Pull Ups

10 Push Ups

15 Squats

Refrigerator!

WOD:  5 Rounds For Time

400M Run

3 Muscle Ups

15 OH Squats (95/65)