Marine Corps Birthday WODs “T” 5 Rounds For Time: 100 meter Sprint Run or Row 10 Squat Clean Thrusters 115/75 MRX 85/60 15 Kettlebell Swings 32/24kgs MRX

Split Jerk Build-Up E2MOM 3 – 2 – 1 – 1 – 1 – 1 16min AMRAP: 40 Double Unders 3 Shoulder to Overhead 165/115 RX+ 205/135 MRX

Team WOD #1 (In Teams of 2-3) 2min AMRAP: Partner A – Max Cal Row / Assault Bike Partner B – Max DB Snatches (alt) 50/35lbs Rest

Deadlifts & Back Squats E2MOM 7 Back Squats – 7 Deadlifts 5 Back Squats – 5 Deadlifts 3 Back Squats – 3 Deadlifts 2 Back Squats

Bench Press & Dips E3MOM 10 Bench Press & 10 Dips 7 Bench Press & 7 Dips 5 Bench Press & 5 Dips 3 Bench Press

Hang Power Snatch EMOM 3 – 2 – 1 Rest 2min/add weight Hang Power Clean EMOM 3 – 2 – 1 Rest 2min/add weight Hang Squat Snatch EMOM 2 – 1 –

“Diane Dating Elizabeth” by DB For Time: 21 Power Cleans 135/95 RX+ 155/105 MRX 95/65 21 Hand Stand Push-Ups RX+ 6/4″ deficit MRX 2/4″ Rise 15

Build Up E2:30MOM 6 Back Squats 5 Front Squat 4 Overhead Squats 3 Overhead Squats 2 Front Squats 1 Back Squat For Time: 100 Double-Unders 10 Overhead Squats

Barbell Shoulder to Overhead Build Up E2MOM 10 Strict Press 6 Push Press 4 Push Jerks 1 Split Jerk 3 Split Jerks 2 Split Jerks

Power Pyramid Cluster E2MOM 1 Power Clean to 1 Hang Power Clean 2 TnG Power Cleans to 2 Hang Power Cleans 3 TnG Power Cleans to

JASON vs. FREDDY 2 by DB “JASON” 13min AMRAP: Buy-in Trick of 1000m Row / 2.5km Assault Bike Then 13 Sumo Deadlift High Pulls 95/65 MRX 75/55 13 Thrusters

“The Climb & Fall” by DB For Time: 100 Double-Unders 10 Handstand Push-Ups RX+ 8/4″ deficit or 10 Shoulder to Overhead 135/95 RX+ 165/115 MRX 95/65 200m Run

Snatches E2MOM 2 Power Snatches to 2 Overhead Squats 2 Squat Snatches 2 Hang Power Snatches to 2 Snatch Balance 2 Squat Snatches 1 Power Snatch

“GI JANE” 100 Burpee Pull-Ups for Time “RAMBO” by DB 100 Burpee Chest to Bar Pull-Ups for Time “GEN Patton” by DB 50 Burpee Muscle-Ups for Time

Barbells for Boobs “GRACE” For Time: 30 Clean & Jerk 135/95lbs MRX 95/65 OR 2014 CF Games “Double Grace” For Time: 60 Clean & Jerk 135/95lbs MRX 95/65 OR “Heavy Grace” For Time:

“Teamwork Total” 10min Establish a 1RM Deadlift 10min Establish a 1RM Bench Press 10min Establish a 1RM Back Squat 10min to Establish a 1RM Snatch *Work in

1min AMRAP: Max Burpee Pull-Ups Rest 1min 2min AMRAP: 200m Row/Run/0.5km Assault Bike & Max Handstand Push-ups Rest 1min 3min AMRAP: 400m Run/Row/1km Assault Bike & Max Ring Muscle-Ups or Chest to

Front Squats & Squat Cleans E2:30MOM 6 Front Squats – 4 Hang Squat Cleans 4 Front Squats – 3 Squat Cleans 2 Front Squats –

Bench Press E3MOM 7 – 5 – 3 – 2 – 1/2 Sprint Sets For Time: 200m Row or 0.5km Assault Bike 20 Handstand Push-Ups or 5 WallWalks or 50′ Handstand Walk Rest 2min

10min Build Up to: Max Set of Unbroken TnG Power Clean to Shoulder to Overhead 115/75 RX+ 135/95 MRX 85/60 *Bar can NOT rest on ground, in

“CHRISTINE” 3 Rounds For Time: 500m Row 12 Deadlifts Bodyweight / 75% Bodyweight 21 Box Jumps/Step-ups 24/20″ Our Annual Barbells For Boobs event is Saturday, October

TriFecta Build-Up 5min to build up to a Heavy Hang Snatch 5min to build up to a Heavy Thruster 5min to build up to a Heavy

Sumo Deadlifts and One Leg Deadlifts E2:30MOM 10 Sumo Deadlifts – 5 Left & 5 Right Leg Deadlifts 8 Sumo Deadlifts – 4 Left & 4

Minute Drills w/30sec Rest/Transition 1st min = Max Strict Handstand Push-Ups – Rest 30 seconds 2nd min = Max Calories Row or Assault Bike – Rest

Team WOD #1 (In Teams of 2) 11min AMRAP: Max Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 Max Double Unders Max Calorie Row or Assault Bike **

Back Squats & Clean & Jerks E2:30MOM 7 Back Squats – 4 Clean & Jerks 5 Back Squats – 3 Clean & Jerks 3 Back

Deadlift E3MOM 6 – 4 – 3 – 5 – Max Reps “1 Deadly Mile” by DB For Time: 10 Deadlifts 400m Run 10 Deadlifts Rest 1min 10

“Amanda or Elizabeth??” For Time: 9 Muscle-ups MRX Chest to Bar Pull-ups 9 Squat Snatch 135/95 MRX 95/65 21 Squat Cleans 21 Ring Dips MRX Bar

“GLEN” For Time: 30 Clean & Jerks 135/95 MRX 95/65 1 Mile Run MRX 1200m 10 Rope Climbs 15′ MRX 10 to 10′ or 5 to 15′ 1 Mile

Snatches E2MOM 1st Set = 1 Power Snatch to 1 Overhead Squat 2nd Set = 2 Hang Power Snatch to 1 Snatch Balance 3rd Set =

Front Squat E3MOM 6 – 4 – 3 – 5 – Max Reps 10min AMRAP: 2 Squat Cleans 145/100 RX+ 185/125 MRX 115/75 3 Fronts Squats 4 Hang

Bench Press E3MOM 6 – 4 – 3 – 5 – Max Reps 3 Rounds For Time: 21 Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12 15 Hand Release

“E3MOM Metabolic Madness” by DB: *Athletes can pick order of exercises, but must perform all 8 exercises* **Only rest is remaining time of E3MOM** 250m Row 250m

“The Christopher Columbus Chipper” by DB For Time: 14 Sumo Deadlift High Pulls 95/65 RX+ 115/75 MRX 75/55 14 Hang Power Snatch 14 Overhead Squats 14 Barbell

“René” 7 Rounds For Time: Run 400 meters 21 Walking Lunges 15 Pull-ups 9 Burpees **If you have a 20-lb. weight vest or body armor, wear

Power Snatch & Hang Power Snatch E2MOM 6 TnG Power Snatch – 6 Hang Power Snatch 4 TnG Power Snatch – 4 Hang Power Snatch

Back Squat E3MOM 8 – 4 – 6 – 2 “Forward or Backwards” by DB For Time: 10 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 1 Rope Climb

Push Press E3MOM 8 – 4 – 6 – 2 Team WOD 20min AMRAP: Athlete 1 – 10 Hand Release Push-Ups Athlete 2 – in High Plank Position Athlete

Hang Squat Clean Build Up E2:30MOM 5 – 4 – 3 – 2 – 1 4min AMRAP: 4 Burpee Over Box Jumps 24/20″ RX+ 30/24 MRX 20/18 1

Deadlift E3MOM 8 – 4 – 6 – 2 “250 Club” by DB For Time: 100 Doubles 75 WallBalls 20/14lbs to 10/9′ MRX 20/10 to 9′ 50 Pull-Ups

Changing Clean & Jerks Build Up E2:30MOM 3 Power Cleans to 3 Push Jerks 2 Hang Clean & Split Jerks 1 Power Clean & Push Jerk

“TAYLOR” 4 Rounds For Time: 400m Run 5 Burpee Muscle-Ups Wear a 20/14lb Vest if able U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the

Overhead Squats E3MOM 10 – 5 – 8 – 5 “Terriffic Tabata” by DB Tabata Goblet Squat 70/53/35lbs Rest 1 minute/rotate Tabata Push Press 55/35 or 75/55 or 95/65 Rest 1 minute/rotate

DeadLifts & Power Cleans E2MOM Deadlifts 3 – 2 – 1 – 1 Power Cleans 3 – 2 – 1 – 1 8min AMRAP: 8 DeadLifts 185/125 RX+

Thrusters E2MOM 3 – 2 – 2 – 1 – 1 – 1 For Time: 10 Toes to Bar 10 Sumo Deadlift High Pull 95/65 RX+ 115/75 MRX

Hang Power Snatch & Split Jerks E2MOM Hang Power Snatch 3 – 2 – 1 – 1 Split Jerks 3 – 2 – 1 – 1 4

Front Squat E3MOM 8 – 4 – 6 – 2 – Max Reps 4min AMRAP: 8 Front Squats 95/65 RX+125/85 MRX 75/55 4 Bar Muscle-Ups or 8 Chest to Bar

Strict Press E3MOM 10 – 5 – 8 – 5 For Time: 20 Handstand Push-Ups RX+ Strict MRX 2/4″ Rise or 5 WallWalks 400m Run or Row 20

“T” 5 Rounds For Time Of: 100-meter sprint 10 Squat Clean Thrusters 115/75 MRX 85/60 15 Kettlebell Swings 32/24kgs MRX 24/16kgs 100-meter sprint REST 2min After Each

E2MOM Power Clean 4 – 2 Hang Power Clean 4 – 2 Hang Squat Clean 3 – 2 – 1 For Time: Buy-In = 25 WallBall Shots 20/14lbs

Bench Press E3MOM 8 – 4 – 6 – 2 – Max Reps 14min AMRAP: 14 Handstand Push-Ups OR BB Strict Press 95/65 RX+ 115/75 MRX 75/55 OR Double DB Strict Press

Sumo Deadlift E3MOM 10 – 5 – 8 – 5 – Max Reps For Time: 15 KB Sumo Deadlift High Pull 24/16kgs RX+ 32/24kgs MRX 20/12kgs 10 Russian

Squat Snatch E2MOM 3 – 2 – 2 – 1 – 1 – 1 **WOD Credit to/Based on CF Linchpin** In a 3-minute window: 400m Run 4 Ring

“A Girl Meets a Hero” by DB “Annie Meets Jerry” For Time: 50-40-30-20 and 10 rep rounds of: – Double Unders – Ab-mat Anchored Sit-Ups Then Run 1 mile

Push Press E3MOM 10 – 5 – 8 – 5 – Max Reps 3 Sprint Rounds for Time: 10 Deadlifts 5 Over Bar Burpees 5 Deadlifts 15 WallBall

Back Squat E3MOM 10 – 5 – 8 – 5 – Max Reps **WOD Credit to/Based on CF Games Masters Complex Fran ** For Time: 7 Bar Muscle-Ups MRX

Snatches and More Snatches E2MOM 3 Power Snatch to 3 Overhead Squats 3 Hang Power Snatch to 3 Snatch Balance 2 Hang Squat Snatch 2

Cleans and More Cleans E2MOM 3 Squat Cleans to 3 Front Squats 3 Power Cleans to 3 Hang Squat Cleans 2 Hang Squat Cleans 2 Power

Jerks (split or power) & Handstand Push-ups E2MOM 5 Jerks – 10 Strict HSPU RX+ Parallette or Deficit 6/4″ 4 Jerks – 10 Kipping HSPU

Weighted Pull-Ups & Muscle-Ups E2MOM 5 to 8 Strict Weighted Pull-Ups (bar or rings) 4 to 7 Strict Chest to Bar Pull-Up (bar or rings) 3

Deadlift E3MOM 10 – 5 – 8 – 5 3 Rounds For Time 400m Row or Run or 1km Assault Bike 20 WallBall Shots 20/14lbs to 10/9 RX+

HERO WOD “DALLAS 5” 5 min AMRAP of: Burpees (jump at least 1in, open hips, clap hands over head) Rest 1 min Then, 5 min AMRAP of:

E2MOM Strict Press 5 – 4 – 3 Push Press 4 – 3 – 2 Push/Split Jerk 3 – 2 – 1 12min AMRAP: 12/10 Calorie Row or Assault Bike or 200m

Power Clean Build Up E2MOM 3 – 2 – 2 – 1 – 1 – 1 – 1 WOD Credit to CF Linchpin 4 Rounds For Time 600m Run

Front Squat E3MOM 10 – 5 – 8 – 5 – Max Reps 4min AMRAP: 50 Double Unders 11 KB Goblet Box Step-Ups 24/20″ 24/16kgs RX+ 32/24kgs MRX

Bench Press & Dips (bar or ring) E2MOM 10 Bench Press 10 – 10/8 Dips 5 Bench Press – 10/8 Dips 8 Bench Press – 10/8

Top Down 3-Position Power Snatch E2MOM 1 – 1 – 1 – 1 – 1 – 1 – 1 WOD Credit to/Based on CF GamesBiCouplet 1 &

Squats E3MOM 10 Back Squats – 5 Back Squats 10 Front Squats – 5 Front Squats 10 Overhead Squats – 5 Overhead Squats “Saved by the Barbell”

“MARY” 20 minute AMRAP of: 5 Handstand Push-ups MRX 2/4″ rise or Hand Release Push-ups 10 Pistols, alternating legs MRX 10 Lunges (alt legs) 15 Pull-ups

“Funked Up Forties” by DB For Time: 40 DeadLifts 95/65 RX+ 115/75 MRX 75/55 40 Burpee Box Jumps/Step Ups 24/20″ RX+ 30/24 40 Kettlebell Swings 24/16kgs

Back Squats & Squat Cleans E3MOM 7 Back Squats – 4 Squat Cleans 5 Back Squats – 3 Squat Cleans 2 Back Squats – 2 Squat

Bench Press E3MOM 7 – 5 – 2 – 5 – Max reps 3 Rounds For Time: 12/10 Barbell Push-Ups MRX Push-ups 10 Shoulder to Overhead 115/75 RX+

3 Rounds For Time: 25 Russian Kettlebell Swings 24/16kgs RX+ 32/24 MRX 20/12kgs 20 WallBall Sit-Ups 20/14lbs RX+ GHD WallBall Sit-ups 20/14 MRX 20/10 15 WallBall

“Me Love You Long Time” by DB For Time: 15 Deadlifts 225/155 RX+ 275/185 MRX 185/115 1600m Run 15 Handstand Push-ups or 75ft Handstand Walk RX+ 15 Parallette

“FRAN” 21 – 15 – 9 Reps For Time: Thrusters 95/65lbs Pull-ups

“JACK” 20min AMRAP: 10 Push Press 115/80 MRX 95/65 10 Kettlebell Swings 24/16kgs MRX 20/12 10 Box Jumps 24/20″ MRX 20/18 U.S. Army Staff Sgt. Jack M. Martin

For Time: Buy In: 1200m Row or Run or 3km Bike Then a Couplet of: 10 – 8 – 6 – 4 – 2 Power Cleans 5 – 4 –

Snatch E2MOM 2 Power Snatch to 2 Overhead Squats 2 Squat Snatch 2 Power Snatch to 2 Snatch Balance 2 Squat Snatch 1 Power Snatch to

Sumo-Deadlift E3MOM 8 – 6 – 4 – 2 1min AMRAP: 10 Over Bar Burpee to Max Sumo Deadlifts Rest 2min 1min AMRAP: 10 Sumo Deadlifts to Max Over Bar

Back Squat & Thrusters E2MOM 4 Back Squats 4 Thrusters 2 Back Squats 2 Thrusters 1 Back Squat 1 Thruster 1 Back Squat 1 Thruster 12 –

Hang Power Snatch & Power Cleans Build Up E2MOM Hang Power Snatch 3 – 2 – 1 – 1 Then Power Clean 3 – 2 – 1 –

“What Girl is It” by DB For Time: 200m Run 15 Overhead Squats 95/65 RX+ 115/75 MRX 75/55 15 Toes to Bar 250m Row 15 Thrusters 95/65

“Tumilson” 8 Rounds For Time: Run 200m 11 Dumbbell Burpee Deadlifts 2x 50/35lbs OR 2x Kettlebells 24/16 OR Barbell 135/95 U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare

3 min One Attempt Max: Bar Muscle-Ups or Ring Muscle-Ups or Chest to Bar Pull-Ups 5 min AMRAP: 5 Over Bar Burpees 5 Power Snatch 95/65 RX+ 115/75 MRX 75/55 5 Bar

Front Squat E3MOM 8 – 6 – 4 – 2 12min AMRAP: 5 Front Squats 135/95 RX+ 155/105 MRX 95/65 10 Goblet Box Step-Ups 24/16kgs 24/20″ RX+ 32/24kgs

Power Clean – Push Press & Hang Power Clean – Shoulder to Overhead E2MOM 2 Power Clean – Push Press 2 Hang Power Clean – Shoulder

2×2 Sprint Chipper For Max Reps: 2min AMRAP 10 Deadlifts 200m Run/Row/0.5km Assault Bike Max Deadlifts Rest 2min 2min AMRAP 5 Overhead Squats 50 Double Unders

13 Min AMRAP 13 Handstand Push-ups or Strict Press 115/75 MRX 85/55 11 Ring Dips MRX Bar Dips 9 Barbell Push-Ups MRX Push-Ups 3 Bar Facing Burpees Close/Clean Grip

For Time: 200m Run or Row or 0.5km Bike 400m Row or Run or 1km Bike (opposite) Rest 1 minute 400m Run or Row or 1km Bike 200m Row or Run or 0.5k Bike (opposite) Power Tower For Max Points: 1 min Squat Cleans

“HOTSHOTS 19” 6 Rounds For Time Of: 30 Air Squats 19 Power Cleans 135/95 MRX 95/65 7 Strict Pull-ups MRX Pull-Ups 400m Run On June 20, 2013,

Hang Power Snatch E2MOM 4 – 2 – 1 – 1 Thrusters E2MOM 6 – 3 – 1 – 1 15min AMRAP: 10 Hang Power Snatch 95/65 RX+ 115/75 MRX

Deadlift E3MOM 8 – 6 – 4 – 2 5min AMRAP: 10 Deadlifts 275/185 RX+ 315/215 MRX 225/155 10 Box Jumps 24/20″ RX+ 30/24″ MRX 20/18″ 10 Toes

For Time: 200m Run or Row or 0.5km Bike 15 Handstand Push-ups RX+ Parallette MRX 2/4″ Rise or 3 Wall Walks 2 Rope Climbs 15′ RX+ 2 Legless MRX 2 Rope Climbs

Back Squat E3MOM 8 – 6 – 4 – 2 1 min AMRAP: 1 Gound to Overhead 155/105 RX+ 185/125 MRX 115/75 5 Bar Facing Burpees Max Air

Team 3 minute Challenge: Max Russian Kettlebell Swings in 3 minutes 24/16kgs RX+ 32/24 MRX 20/12 *One athlete works here, one rests, once athlete sets KB on

Push Press E3MOM 8 – 6 – 4 – 2 For Time: 21 WallBall Shots 20/14 to 10/9′ MRX 20/10 to 9′ 15 Toes to Bar 9 Power

“Lynne in a Boat or on a Bike with a Twist” by DB 5 Rounds E6MOM for Max Reps: Row 500m or 1.2km Assault Bike Max Reps

“BRUCK” 4 Round For Time: 400m Run 24 Back Squats 185/125 MRX 135/95 24 Jerk/Shoulder to Overhead 135/95 MRX 95/65 Bar is on floor, athlete only gets one