50 Ball Shots
50 Pullups
Run to Firehydrant
35 Ball Shots
35 Pullups
Run to Fire Hydrant
20 Ball Shots
20 Pullups
Run to fire Hydrant

7 Rounds: 7 SDLHP (75/55), 7 KTEs
Run 800m
7 more rounds: 7 SDLHP, 7 KTEs

Nasty Girls:

3 Rounds for Time:
50 Air Squat
7 Muscle ups
10 Hang Cleans

Lift 7000 (women 5000) from ground to overhead

You may use any combination of weight and reps in any motion to go from ground to overhead.

Cindy

As Many Rounds As Possible in 20 minutes of:
5 pullups
10 pushups
15 squats

Maximus

50 Overhead Squats
25 Ring dips
Run 400m
25 Lunge steps
50 Situps
Run 800m
50 Jumping Pullups
25 Pushups
Run 800m
25 Burpees
50 Pushpress
Run 400m

3-3-3-3-3-3 Deadlifts for max weight

Run 400 then,
10!
Power Cleans (135/95/65)
Pullups
Ball Shots (20/14)
then, run 400 to finish

Trevor

As a team of 4 persons complete for time:
300 pullups
400 push ups
500 sit ups
600 squats
At least two team members must be working at any one time.

5 Rounds for time: Run 400m, 25 squats, 15 ballslams

Laura 26:16
Emily 26:30
Suzanne 21:36
Mark 18:58
Wes 19:12
Pam 27:26
Drew 13:54
Barb 14:34
Bill 15:42
Mona 17:06
Paul S. 19:40
Pat 15:30
Aimie 16:13
Vannya 17:57
Dee 15:30
Norman 15:29
Sabo 17:05
Ryan 17:07
Mike C. 19:15
George 19:46
Bradley 22:40
Johanna 25:08
Eric 21:23
Neil 18:14
Jenni 17:31
Brian M. 16:34
Love 17:07
Michael 17:06
Jordan 13:49
Garett 17:33

21-15-9 Overhead Squat (95/65), Pullups, then, 21-15-9 Kettlebell Swings, Knees to Elbows

Michael 19:22 Rx
Pam 22:19
Suzanne 21:35
Hillary 24:39
Barb 11:47
Bill 15:27
Sergi 10:27 Rx
Paul 17:57
Kat 13:56
Jazz 21:17
Drew 11:33 Rx and then some
Jenni 23:52 Rx
Vannya 20:28
Aimie 20:00
Jordan 14:58 Rx
Sabo 19:58 Rx
Camilla 15:12
Rtyan S. 20:52
Court 15:10
Penne 19:20 Rx
Duhon 21:23
Dee 18:46
Chris 23:10
Amber G. 24:47
Amber B. 18:31
Jason 24:30
Garett 21:39
Tom 18:40 Matt K. 18:39
Eric 12:40
Pat G. 14:15
Woody 16:50
Norman 10:37 Rx
Lonnie 13:39
Jojo 18:30

Golidilocks

90 Situps
3 Bears (95/65)
75 Lunges
60 Double Unders
3 Bears
45 Ring Dips
3 Bears
30 Pullups
3 Bears
15 SDLHP

As Many Rounds in 20 minutes: 5 med ball clean and throw, 15 double unders, 100 ft. walking lunges

Hillary 7
Suzanne 7
Aimie 8
Christy 4
Eric 7 1/3
Sergi 8 1/3
Bill 9 1/3
Vannya 7 2/3
Wes 6 2/3
Jordan 9 1/3
Ryan 9
Kat 7 2/3
Camilla 7
Amber G 7 2/3
Neil 7 1/3
Austin 8

Fight Gone Bad - Shirt Workout

With a continuously running clock, perform as many reps as possible at each 1 minute station three times through. This workout counts towards earning a shirt if you reach at least 200 reps as prescibed.



Ball Shots

SDLHP

Box Jumps

Push Press

Row (for calories)

Rest

4 Rounds for time: 5 OHS (95#/65#), 10 KB Swings (2 pood), 15 Situps, Run 400m

Patrick 16:18 (scaled)
Bradley T. 18:28 (scaled)
Hillary 17:34 (scaled)
Laura 20:35 (scaled)
Eric 13:50 Rx
Sergi 13:56 (scaled)
Paul 18:12 (scaled)
Mark 16:27 (scaled)
Kat 14:28 (scaled)
Barb 16:42 (scaled)
Ramona 18:30 (scaled)
Bill 13:46 (scaled)
Dee 14: 35 (scaled)
Aimie 14:40 Rx
Billy 15:28 (scaled)
Wes 15:10 (scaled)
Drew 12:37 Rx + 1 pood
Brian L. 15:53 Rx
Jordan 13:54 Rx
Dan 14:55 Rx
Court 12:39 (scaled)
Vannya 15:35 Rx
Ryan 15:18 (scaled)
Alan G 10:48 (scaled)
Amber B. 19:28 (scaled)
Amber G. 19:07 (scaled)
Penne 12:07 (scaled)
Lee 16:27 (scaled)
Tommy 20:32 (scaled)
Camilla 13:32 Rx
Keith 14:39 (scaled)
Lonnie 14:01 (scaled)
Austin Rx and then some (

Diane

21-15-19 for time: Deadlifts (225#) and Handstand Pushups
Royce 7:28 (scaled)
Paul P. 4:41 (scaled)
Suzanne 8:41 (scaled)
Kevin 6:32 (scaled)
Hillary 7:55 (scaled)
Pat. G. 7:24 (scaled)
Vannya 7:31 (scaled)
Mark 9:37 (Rx deadlifts)
Bill 7:25 (Rx deadlifts)
Drew 3:17 RX
Aimie 5:41 (scaled)
Wes 4:28 (scaled)
Lee 6:28 (scaled)
Billy 6:55 (scaled)
Ryan 6:48 (scaled)
Camilla 5:45 (scaled)
Jordan 6:40 (Rx deadlifts)
Love 7:05 (Rx deadlifts)
Dee 4:30 (Rx deadlifts)
Amber G. 5:47 (scaled)
Amber B. 5:01 (scaled)
Abby 6:52 (scaled)
Brial L. 9:57 (Rx deadlifts)
Brian M 8:18 (scaled)
Norman 7:24 (scaled)
Jason 8:20 (scaled)
Johana 11:20 (scaled)

3 Rounds: 10 CTB Pull-ups, 10 Front Squats, 10 Burpees

Amber B. 8:50

Kevin K. 9:39

Bradley T. 9:37

Emily G. 11:39

Christy 10:10

Ramona 8:04

Bill H. 8:51

Mike S. 5:43

Vannya 8:28

Lenny 10:42

Brett 11:25

Drew M. 7:41

Capt. L 13:05

Eric M. 9:38

M. Kelly 10:10

Michael C. 7:47

Pat G. 6:19

Wes S. 7:36

Woody7:22

Amber G. 9:05

Dee 6:48

Brian M. 7:21

Austin 5:35

Chris R. 12:19

Ryan S. 9:53

Penne 6:07

Jordan D. 7:09

Brian L. 11:26

Camilla M. 5:45

Neil M. 7:39

Norman S. 6:22

Johanna C. 9:49

Andre F. 9:46

Adam 10:24

Garrett 10:14

5-5-5-5-5 Back Squat for weight

Royce 205
Jessica B 115
Bradley T. 175
Pam 135
Suzanne 135
Laura 95
Emily 205
Honeycutt 125
Bill 225
Paul 135
Lenny 185
Brett 185
Barb 150
Vannya 175
Ramona 160
Kat 90
Drew 255
Jen 125
Aimie 125
Sabo 245 (4)
Ryan 205
Hillary 125
Austin 275
Camilla 155
Amber B 125
Amber G 125
Latisha 75
Michael 235
Brian 185
Jordan 185
Tommy 165
Andre 130
Jason 215
Garrett 235
Adam 205
Jojo 90
Dee 245