"Eva"
Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Griff

Run 800m

Run 400m backward

Run 800m

Run 400m backward

Two rounds of:

Right arm barbell push-press 12 reps

Left arm deadlift 12 reps

Run 800 meters

Left arm barbell push-press 12 reps

Right arm deadlift 12 reps

Run 800 meter

"Nicole"

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

Run 400 meters

Max rep Pull-ups

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps

95 pound Hang Powercleans, 7 reps

95 pound Sumo Deadlift High-pull, 10 reps

For time:

100 squats

9 Handstand pushups

200 squats

15 Handstand pushups

100 squats

21 Handstand pushups

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

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Handstand push-ups

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

20 pieces of Angie20 rounds:

5 pullups

5 pushups

5 situps

5 squats

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

Handstand push-ups 5 reps

Bench press 135 pounds, 10 reps

Push press 95 pounds, 15 reps

Dips 20 reps

For time:

50 Wall-ball shots

50 Pull-ups

35 Wall-ball shots

35 Pull-ups

20 Wall-ball shots

20 Pull-ups

Use 20 pound medicine ball launched to a target ten feet above the ground.

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

10/20/30 reps of:
Squat
Handstand pushups
Squat
Pullups

Run 5 K

"Nasty Girls"
3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

"Nasty Girls"
3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft

.12 Pull-ups

12 Sit-ups

Walking lunge 100 ft

.9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

3 rounds for time of:

Run 800m

50 Pullups

Complete as many rounds as possible in 20 minutes of:

115-pound Hang clean, 15 reps

12 Ring dips

21 Sit-ups

Back Squat 1-1-1-1-1-1-1 reps

"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, alternating15 Pull-ups

Segmented Bodyweight Fran21/15/9reps of:

Pullups

PushupsSquat jumps to 12” above max reach

Five rounds for time of:

75 pound Thrusters, 21 reps

21 Double-unders

"Lynne"

Five rounds for max reps of:

Body weight bench pressPull-ups

Deadlift 1-1-1-1-1-1-1 reps

Three rounds for time of:

50 Squats

30 Pullups

40 Pushups

50 Squats

For time:

Run 800 meters

40 L pull-ups

Run 800 meters

40 Strict pull-ups

Run 800 meters

40 Kipping pull-ups

Overhead Squat 5-5-5-5-5 reps.

"Erin"

Five rounds for time of:

40 pound Dumbbells split clean, 15 reps

21 Pull-ups