Ass Kicker

Decided to give the boys and girl a little something to test 'em on this one. Knew it was gonna be a little long, but we need to switch it up every once in a while. It's 5 rounds for time:

Row (meters) - 500/500/500/500/500
Push Press - 15/15/15/15/15 ........ 75 lbs
Wall Ball - 15/15/15/15/15 .........14 lbs
Push Ups - 15/15/15/15/15
Jump Rope -100/100/100/100/100 .......passes
KBSDLHP - 15/15/15/15/15 .........12,16, or 24 kg

Results:

Harryman - 26:02
Snelly - 29:10
Kandi - 28:56
Whitey - 24:53

2 more if you got it in ya'

This one was a "your choice" type of workout. The stations were set up, the amount of cycles was up to the participant. You had to do a minimum of 8 cycles, but if you had something left, do a ninth or even a tenth. Ten max though. Workout/cycles and times below:

Row - 250 m
Push Ups - 10
Jumping Pull Ups - 10
Wall Ball - 5........10 or 14 lbs
Push Press - 10........65 or 75 lbs
Knees to Elbows - 5

Results:

Harryman (8) - 23:50
Snelly (8) - 23:55
Kandi (10) - 26:41
Whitey (10) - 22:45

Quickie

Haven't posted the workouts from the last 4-5 shifts, misplaced the notes, but have since found three of them, so here is one. Four rounds, for time:

Row (meters) - 500/500/500/500
Kettle Bell - 15/10/15/10.....16 kg or 12 kg
Push Ups - 20/20/20/20
Thrusters - 15/10/15/10......75 lbs
Box Dips - 25/25/25/25

Results:

Harryman - 20:18
Snelly - 21:16
Kandi - 19:51
Whitey - 17:19

Hero workout of your choice

Today WOD was a 9/11 tribute to the Hero's. There are a lot of Hero workouts to chose from. Here was my choice.
"Daniel"
For time:
50 pull ups
400m run
95lb thrusters 21 reps
800m run
95lb thrusters 21 reps
400m run
50 pull ups

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.