Overhead Squat

1-1-1-1-1-1-1

Make sure you get low!

3 rounds

Row 2 min

20 KTE

rest 3 min between rounds

HERO!!!

"DT"

5 Rounds

12 Dead Lift

9 Hang Power Cleans

6 Push Jerk

Post weight and time to comments

Remember... Hero WOD's are to honor someone who died will serving our country.  Remember him and those that are over there right now fighting for us.  If you know someone over there post to comments so we can remember him or her in our prayers and fight for them in our WOD's.

This is a picture of my cousin Brady Williamson who is in Iraq right now.

Jason Odom is also over there right now and he is a fellow CrossFitter.  

3-2-1 Go!

Practice Single Leg Squats

Tabata Squats- lowest round is your score

4 minutes as many muscle ups as possible

Helen

Back Squat 3x3

Helen

3 Rounds

Run 400m

21 KBell Swings

12 Pull ups

Speed Strength

Burgener warm-up

Snatch 1RM

Clean 1RM

5 Rounds

5 Front Squats

10 Burpees

Hang Power Clean 5x3

Row 1000m TT

Shoulder Press 3x3

"Mac"

21-15-9

Dead Lift

Box Jumps

Ring Dips

Annie

50-40-30-20-10

Double Unders

Sit ups

Josh

21 Over head squats, 95lbs

42 Pull ups

15 OHS

30 Pull ups

9 OHS

18 Pull ups

Tabata!

Pull ups

Push ups

Sit ups

KBell Swings

Get some!

Over Head SQUATS!

7x3 Over Head Squats!

Practice Muscle Ups

10x60 yard sprints

Fight Gone Bad

1 minute of each exercise

Wall Ball

Sumo Dead Lift High Pull

Box Jumps

Push Press

Row

Rest 1 minute and repeat 2 more times

5x3 Back Squat

Metcon:

Row 500m

50 squats

40 sit ups

30 push ups

20 pull ups

5x5 Full ROM Hand Stand Push ups on parallet's

7x2 Split Jerk

Metcon:

10 rounds

3 weighted pull ups

5 dead hang PU's

7 kipping PU's

Strength:

Dead Lift 5x3

MetCon:

4 Rounds of

Run 200m

10 Hang Power Cleans, 155lbs

15 Ring Dips

5x3 Shoulder Press

3 min max rep pull ups

rest 6 min

3 min max rep HSPU's

rest 6 min

3 min row for max Cal

21-18-15-12-9-6-3

Front Squats, 185lbs

Sit ups

Strength

5x3 Dead Lift

5x3 Over head squats

post loads to comments

3x5 Dead Lift

Fran

21-15-9 

Thrusters

Pull ups

post time, and scaled or Rx'd to comments

Split Jerk 3-3-2-2-2-1-1-1

then short metcon

Annie

50-40-30-20-10

Double Unders

Sit-Ups

3 rounds

10 pull ups

10 front squats, 165lbs

10 burpees