Monster Mash

2008 CFG Workout B
5 rounds for time of: 
5 Deadlifts, 275/185
10 Burpees

2010 NW Regional Event 1
3 Rounds for time of:
10 Overhead Squats, 135/95
50 Double-unders

CFG Open workout 15.3
Amrap 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

*Rest 5 minutes between work

Or, for a Dumbbell version...

5 rounds for time of: 
15 DB Deadlifts, 50's/35's
10 Burpees

2010 NW Regional Event 1
3 Rounds for time of:
20 1-arm DB Overhead Squats, 50/35
50 Double-unders

CFG Open workout 15.3
Amrap 14...

10 Rounds for time of:
3 Squat Cleans, 185/135
3 Ring Muscle-ups

Amrap 15 minutes of:
15/10 Calories, Air Bike
50 Single-unders
5 Push Jerks, 155/105

For time:
400m run
30 Knees-to-elbows
400m run
30 Toes-t-bar
400m run
30 V-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

10 Rounds for time of:
6 DB Squat Cleans, 50's/35's
3 Ring Muscle-ups

Amrap 15 minutes of:
15/10 Calories, Air Bike
50 Single-unders
8 DB Push Jerks, 50's/35's

For time:
400m run
30 Knees-to-elbows
400m run
30 Toes-t-bar
400m run
30 V-ups

12-9-6 reps for time of:
Deadlift, 315/205
Thruster, 135/95

3 Rounds for time of:
21 Russian KB Swings, 70/53
15 Chest-to-bar pull-ups
9 Burpee Box Jump Overs, 24"/20"

5 Rounds for time of:
100m DB Farmer's Carry, 50's/35's
10 Bench Press, 135/95
10m Handstand Walk

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

3 Rounds for time of:
30 Dumbbell Deadlifts, 50's/35's
15 Dumbbell Thruster, 50's/35's

3 Rounds for time of:
21 Russian DB Swings, 70/53
15 Chest-to-bar pull-ups
9 Burpee Box Jump Overs, 24"/20"

5 Rounds for time of:

Amrap 15 minutes of:
100m Run
10m Walking Lunge
1 Rope Climb, 15 ft.

For time:
1200m, Air Bike
500m Row
400m Run

21-15-9 reps for time of:
Devil's Press
Knees-to-elbows

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

Amrap 15 minutes of:
100m Run
10m Walking Lunge
1 Rope Climb, 15 ft.

For time:
1200m, Air Bike
500m Row
400m Run

21-15-9 reps for time of:
Devil's Press
Knees-to-elbows

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

*Rest...

For time:
50 Wall Ball Shots, 20/14
50 Russian KB Swings, 70/53
35 Wall Ball Shots, 20/14
35 Russian KB Swings, 70/53
20 Wall Ball Shots, 20/14
20 Russian KB Swings, 70/53

AMRAP 20 minutes of:
6 Chest-to-bar Pull-ups
8 Hand-release Push-ups
10 Pistols

"Annie"
50-40-30-20-10 reps of:
Double-unders
Sit-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

For time:
50 Wall Ball Shots, 20/14
50 Russian DB Swings, 50/35
35 Wall Ball Shots, 20/14
35 Russian DB Swings, 50/35
20 Wall Ball Shots, 20/14
20 Russian DB Swings, 50/35

AMRAP...