Runs, Hangs, Getups, Hangs, Getups, L-Sit

Back Squats

Sprint 200m/run 500m rest repeat

Franish Deadlift/Boxjump

2013 CF Games Regional # 4 "100's"... or ... "Doomsmaker"

30 Burpee muscle-ups

Weighted pull-ups 3-2-2-2-1-1-1-1-1

Omar

Helen

3 Rounds

400m Run 
21 1 /1/2 pood KB Swings
12 Pull-ups

"Jackie"

Weighted Dips

Brehm

Kelly

Dumbbell 5's

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.

Regionals announced

Check out it guys: http://games.crossfit.com/workouts/regionals

Michael

21-15-9 reps HSPU/Pull ups

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Front Squat 5X10

"Elizabeth"

Lots and Lots of L-pull-ups

Deadlift 3-3-3-3-3