"Day-By-Day"

21-15-9 reps for time of:
Deadlift @ 185#
Box Jump @ 24"
KB Snatch Left arm @ 53#
KB Snatch Right arm @ 53#

time: 15:45

"Drip"

10-9-8-7-6-5-4-3-2-1 reps for time of:
Handstand Push-ups
Ring Pull-ups

time: 14:43

Run The Biola Death. Track to La Mirada blvd. to Rosecrans Ave. to Biola Ave. to Imperial Highway to La Mirada blvd. end at track.

Total Distance Estimated: 5 miles
time: 33:41

"Ram"

10-8-6 reps for time of:
Double KB Clean @ 53#
GHD Press @ 35# KB
Handstand Push-ups

Time: N/A

Note(s): Stopwatch died during the workout... poop

"Dead Lynne"

5 rounds for max reps of:
Bench Press @ bodyweight
Dead Hang Pull-ups

R1) 12, 9
R2) 8, 9
R3) 10, 7
R4) 9, 8
R5) 9, 7

"Kirkland Redux"

3 rounds for time of:
400 Meter run
21 KB Swings @ 53#
21 Thrusters @ 75#

time: 16:16

"Filthy Fifty"

for time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

time: 30:52

Note(s): not bad after a 10 hour work day

"In/out"

3 rounds for time of:
400 Meter run
21 V-ups
12 Handstand Push-ups

time: 13:31

"UDT"

21-15-9 reps for time of:
Back Squat @ 225#
Pull-ups

time: 11:41

"Katherine"

5 rounds for time of:
400 Meter run
30 KB Swings @ 53#
20 Ring Rows (feet higher than hands)
10 Hand Stand Push-ups

time: 40:51

"Magnetik"

21-15-9 reps for time of:
Squat Clean @ 95#
KB Step up @ 24"/35# KBs

time: 18:47

"Pre Helen"

Barbell Row 5-5-5-5-5 @ 175#
then:
3 rounds of:
Max Pull-ups @ dead hang
Max Pull-ups @ side grip
then:
3 rounds for time of:
400 Meter run
21 Box Jump @ 20"
12 Burpees

time: 11:23

"Dole"

21-15-9 reps for time of:
Bench Press @ 135#
KTE
KB Swing @ 53#
Then:
3 rounds of:
400 meter run
20 push-ups varied hand placements
20 raises

"Blisters"

5 rounds of:
400 Meter run
20 Ring dips
Max reps of KB alternating press @ 53#

Note(s): Not for time

"Cindy on Steriods"

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

rounds: 6

"Devo"

21-15-9 reps for time of:
Front squat @ bodyweight
Floor wiper @ bodyweight

time: 18:22

Note(s): bodyweight = 160#

"Shoburn"

5 rounds max reps of Push-press (1 minute rest between rounds)
Round 1 @ 95#: 12 reps
Round 2 @ 95#: 10 reps
Round 3 @ 65#: 22 reps
Round 4 @ 65#: 17 reps
Round 5 @ 45#: 27 reps

"Fulley"

10,9,8,7,6,5,4,3,2,1 reps for time of:
Muscle-ups
Deadlift @ 185#
Box Jump @ 24"

time: 20:02

"Knee Kong"

21-15-9 reps for time of:
Burpees
KTE
KB Swings @ 53#

time: 9:44

"Murph"

for time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

time: 58:32