Birthday WOD! Do 2 different 11 minute AMRAP's back to back. As many rounds as possible in 11 minutes of: 11 Wall Balls 11 ABMAT Sit-ups 1 Min. Rest/Transition As many rounds as possible in 11 minutes of: 11 Double Unders 11 Kettlebell Sumo Deadlift High-pull (53#/35#) Post total rounds.

3 rounds for time of: Run, 400 m 21 Kettlebell Swings, 1.5/1 pood 12 Pull-ups

Affiliate Team WOD: For Time: 10 Power Cleans 135/95 lbs 10 Burpees 10 Push Jerks 135/95 lbs 10 Burpees 10 Clean and Jerks 135/95 lbs 10 Burpees 10 Push Jerks 135/95 lbs 10 Burpees 10 Power Cleans 135/95 lbs Post total time.

MAIN GROUP WOD For Time: 10 Power Cleans 95/65 lbs 10 Burpees 10 Push Jerks 95/65 lbs 10 Burpees 10 Clean and Jerks 95/65 lbs 10 Burpees 10 Push Jerks 95/65 lbs 10 Burpees 10 Power Cleans 95/65 lbs Post total time.

3 rounds for time of: 400 m Run 50 Air Squats 500 m Row Post total time.

50-40-30-20-10 reps, for time of: Double Under AbMat Sit-up

Squat Clean 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

5 rounds for time of: 15 Power Snatches, 95 lbs Run, 400 m

For Time: 200m Run 20 Push Presses 95 lbs 20 Burpees 20 Box Jump - 24 in.s 20 Hang Cleans 95 lbs 20 Pull-ups 20 Overhead Walking Lunges 45 lbs 20 Double Unders Post total time.

Push Press 5x3 Use the same weight for each set. Rest as needed between sets.

Death By Sumo Deadlift High Pull With a continuously running clock perform: 1 Sumo Deadlift High Pull, 95/65 lbs in the first 1 min, 2 Sumo Deadlift High Pulls, 95/65 lbs in the second 1 min 3 Sumo Deadlift High Pulls, 95/65 lbs in the third 1 min ... Continuing this for as long as you are able.

21-15-9 reps, for time of: Deadlift, 225/155 lbs Run, 800 m

Affiliate Team WOD #2: As many rounds as possible in 10 minutes of: 4 Pull-ups 8 Knees-to-elbows 16 Tire Sledgehammers (16#/12#) Post total rounds.

7 rounds for time of: 10 Medicine Ball Cleans (20#/14#) 10 Burpees 200 m Run Post total time.

Post Strength As many rounds as possible in 12 minutes of: 5 Power Cleans (95/65 lbs) 10 Jumping Lunges (2 Count = 1 rep) 15 ABMAT Sit-ups Post total rounds.

Power Clean 1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

3 rounds, 1 min per station, of: Thruster, 95 lbs Box Jump, 20 in Double Under Push-up Row (calories) Rest 1 min Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

For time: 10 Pull-up - Strict 50 Wall Balls (20#/14#) 8 Pull-up - Strict 40 Wall Balls 6 Pull-up - Strict 30 Wall Balls 4 Pull-up - Strict 20 Wall Balls 2 Pull-up - Strict 10 Wall Balls Dead hang, no kip. With band must be straight pull. Post total time.

For time: 30 Clean & Jerks, 135/95 lbs

Run 400 m This is an all out effort for time.

For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

For time: Run, 1 mi 100 Pull-ups 200 Push-ups 300 Air Squats Run, 1 mi Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

7 rounds for time of: 7 Dumbbell Deadlifts (40#/25#) 7 Dumbbell Hang Power Cleans (40#/25#) 7 Dumbbell Front Squats (40#/25#) 7 Dumbbell Push Presses (40#/25#) Post total time.

Post strength 3 rounds for time of: 30 Double Unders 15 Ring Push-ups Post total time.

Shoulder Press 5-4-3-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Every minute on the minute perform 10 box jumps and max rep Overhead Squats. After completing 10 box jumps use the remaining time in that minute to perform max reps of overheads squats (75#/55#). Each sixty seconds you must stop to perform 10 box jumps. Stop when you complete 100 overhead squats. Post number of box jumps and time required to get to 100 total OH Squat reps.

As many rounds as possible in 15 minutes of: 15 Deadlifts (135/95 lbs) 500 m Row Post total rounds.

For time: 75 Power Snatches, 75/55 lbs Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

A single Plank Hold hold for max time.

9th Annual 29th Birthday! 3 rounds for time of: 400 m Run 9 Thrusters (115#/85#) 29 Burpees 37 Kettlebell Swings (53#/35#) Post total time.