The Workouts

The Benchmark Girls
Angie	100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats	For Time Complete all reps of each exercise before moving to the next.
Barbara	20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats	5 rounds for time
Chelsea	5 Pull-ups 10 Push-ups 15 Squats	Each min on the min for 30 min
Cindy	5 Pull-ups 10 Push-ups 15 Squats	As many rounds as possible in 20 min
Diane	Deadlift 225 lbs Handstand push-ups	21-15-9 reps, for time
Elizabeth	Clean 135 lbs Ring Dips	21-15-9 reps, for time
Fran	Thruster 95 lbs Pull-ups	21-15-9 reps, for time
Grace	Clean and Jerk 135 lbs	30 reps for time
Helen	400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps	3 rounds for time
Isabel	Snatch 135 pounds	30 reps for time
Jackie	1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps)	For time
Karen	Wall-ball 150 shots	For time
Linda  (aka "3 bars of death")	Deadlift 1 1/2 BW Bench BW Clean 3/4 BW	10/9/8/7/6/5/4/3/2/1 rep rounds for time
Mary	5 Handstand push-ups 10 1-legged squats 15 Pull-ups	As many rounds as possible in 20 min
Nancy	400 meter run Overhead squat 95 lbs x 15	5 rounds for time
The New Girls
Annie	Double-unders Sit-ups	50-40-30-20 and 10 rep rounds; for time
Eva	Run 800 meters 2 pood KB swing, 30 reps 30 pullups	5 rounds for time.
Kelly	Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball	Five rounds for time
Lynne	Bodyweight bench press (e.g., same amount on bar as you weigh) pullups	5 rounds for max reps. There is NOtime component to this WOD.
Nicole	Run 400 meters Max rep Pull-ups	As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

The Hero Workouts
JT	Handstand push-ups Ring dips Push-ups	21-15-9 reps, for time
Michael	Run 800 meters 50 Back Extensions 50 Sit-ups	3 rounds for time
Murph	1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run	For time.  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Daniel	50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups	For time.
Josh	95 pound Overhead squat, 21 reps 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups	For time.
Jason	100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups	For time.
Badger	95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters	3 rounds for time.
Joshie	40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups The snatches are full squat snatches.	3 rounds for time.
Nate	2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings	As many rounds as possible in 20 minutes
Randy	75# power snatch, 75 reps	For time
Tommy V	115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents	For time
Griff	Run 800 meters Run 400 meters backwards Run 800 meters Run 400 meters backwards	For time
Ryan	Five rounds of: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach.	For time
Erin	Five rounds of: 40 pound Dumbbells split clean, 15 reps 21 Pull-ups	For time
Mr. Joshua	Five rounds of: Run 400 meters 30 Glute-ham sit-ups 250 pound Deadlift, 15 reps	For time
DT	Five rounds of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps	For time
Danny	Rounds in 20 min of: 24" box jump, 30 reps 115 pound push press, 20 reps 30 pull-ups	Rounds completed
Hansen	Five rounds: 30 reps, 2 pood Kettlebell swing 30 Burpees 30 Glute-ham sit-ups	For time
Tyler	Five rounds: 7 Muscle-ups 21 reps 95 pound Sumo-deadlift high-pull	For time