150 burpees for time

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Thruster:

1-1-1-1-1-1-1 reps

As many rounds as possible in 20 minutes:

15 pullups

30 pushups

45 squats

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Run 5 K

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

JT21/15/9reps, for time:

Handstand pushups

Ring dipsPushup

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

"Twins"

Two rounds, of each couplet, for time of:

750 meter Row

20 Handstand Push-ups

115 pound Thruster, 20 reps

20 L-Pull-ups

Four rounds for time of:

Run 400 meters

50 Squats

Lynne:

Bench Press Body Weight
Pull Ups
Max reps for 5 Rounds
record for each round

For time:

Row 500 metersBody weight Bench press, 30 repsRow

1000 metersBody weight Bench press, 20 reps

Row 2000 metersBody weight Bench press, 10 reps

Four rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells

24 inch Box Jump, 30 reps

30 pound Weighted pull-ups, 20 reps

"Diane"
21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Murph:

Run 1 mile

100 pullups

200 pushups

300 squats

Run 1 mile

Partition the pullups,pushups,and squats as needed. Start and finish with a mile run.If you've got a 20# vest or body armor, wear it.

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats
OR

"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Power clean 1-1-1-1-1-1-1 reps

Give 30 minutes to handstand and hand walking practice.

Cindy

As many rounds as possible in 20 minutes:

5 Pullups

10 Pushups

15 Squats

Push Jerk 1-1-1-1-1-1-1 reps

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

Front squat 3-3-3-3-3 reps

2 rounds:

Max Pushups 2:00

Max Situps 2:00

Max flutterkicks 2:00

Max squats 2:00

Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Glute-ham sit-ups

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.