Teams will perform a blind search and rescue operation. Wearing blackened out goggles all team members must travel to other side using a hose length as their guide. The course will have obstacles along the way to contend with, navigate over, under and through. Once the dummy is found, the team must bring the dummy back to the starting position.

500m Row
6 Front Rolls (is what it equated to via distance, pretty much a sommersault
21-15-9 of: Burpee Box jumps @ 20", KB swings (16kg), Double Unders
400m Run

Had a great time with Mike and Paul reppin CFSC. Mike took 1st for the Men Rx, I got 2nd for women Rx and I think Paul was 3rd for Men Rx

“Annie”
50-40-30-20-10
Double Unders

Abmat Sit Ups

not a PR but at least im sticking consistent in the low 7's.

Shoulder Press 5.5(at 70%) 3.3 (at 80%) 1.1 (at 90%) opt 1 RM
5 min Rest then:
21.15.9
Shoulder Press @ 60% of 1 RM (95#)
Slamball @ 30#
Burpee

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New one rep max standing Shoulder Press - 155 LBS! Beat my last PR by 15 lbs. WOOT!

This one would technically be RX+ since I used the 30# slam ball

Found 1RM of Shoulder Press - 115 lbs

5 min Rest then:

21.15.9

Shoulder Press @ 60% of 1 RM - 65 lbs

Slamball - 20 lbs

Burpee

In teams of two, only one person working at a time (including only one running at a time), share work equally:
800m run (18km/hr)
100 x 20kg plate lunges
100 x 24" Box Jumps (side to side)
100 x sit-ups
reapeat run then 80reps of each, run then 60 reps of each, run then 40 reps of each, run then 20 reps of each.

Matty O & Bretto - 39:23 (11-10-2011)

Shoulder Press 5.5.3.3.1.1

5 min Rest then:

21.15.9

Shoulder Press @ 60% of 1 RM

Slamball

Burpee

140 for the 1RM

95 for the WOD. 30lb Slamball

Not as easy as I thought.

Shoulder Press 5.5.3.3.1.1

5 min Rest then:

21.15.9

Shoulder Press @ 60% of 1 RM

Slamball

Burpee

145 went up fairly easily on my presses. I tried 155 and missed badly, so I called it quits for the 1RM. I felt great during the rest of the WOD. I used 85lbs. on the bar and a 30lb. slam ball. I did the first round completely unbroken. The second set of presses was much tougher. I was fairly happy with my performance overall.

Complete 3 rounds:

Max reps strict pull ups w/ 50 lbs
Max rep push ups

14, 58-12, 45-10,35 (pretty rapid decent...yikes)

*rest 60 seconds between pull ups and push ups

There were supposed to be some power cleans with this, but my back was pretty sore. I also just did strict-no 50# weight.

Warm Up:
2x
50 Jump ropes
15 Sit Ups
10 Push Ups
5 Knees to Elbows

Mobility:
Shoulders

MetCon:
Every Minute on the Minute (EMOM)
2 Push Press 75 LBS
3 Squats 75 LBS
4 Power Cleans 75 LBS