"Helen"
Three rounds for time:

Run 400 meters

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

12 Pull-ups

Snatch 1-1-1-1-1-1-1 reps

100/75/50/25reps:

SitupsFlutterkicks (4 count)Leg levers

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

"Angie"
For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

For time:

135 lb Squat clean, 10 reps

50 GHD Sit-ups135 lb Squat clean, 8 reps

40 GHD Sit-ups135 lb Squat clean, 6 reps

30 GHD Sit-ups135 lb Squat clean, 4 reps

20 GHD Sit-ups135 lb Squat clean, 2 reps

10 GHD Sit-ups

2 rounds for time of:

21 Lunges

21 Pullups

21 Squats

21 Ring Dips

21 Handstand pushups

Five rounds for max reps of:

Body weight bench pressPull-ups

Body weight back squat

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

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

For time:

50 Squats

50 Jumping pullups

50 steps Walking Lunge

50 Knees to elbows

50 Handstand Pushups

50 Situps

50 Dips

50 Squats

50 Pushups

21-18-15-12-9-6-3 rep rounds of:

Handstand push-ups

L-pull-ups

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

"DANIEL"

For time:

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

For time:

25 Handstand pushups

25 squats

25 Pullups

25 One legged squats

25 muscle ups

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

"Annie"
50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

As many rounds as possible in 20 minutes of:

10 Pullups

10 Ring Dips

10 Walking lunges

"Barbara"
Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Push Jerk 3-3-3-3-3 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

20 pieces of Angie20 rounds:

5 pullups

5 pushups

5 situps

5 squats

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1

repDeadlift, 1 rep

6 rounds for time of:

Run 400 meters

25 Burpees

Clean and Jerk 1-1-1-1-1-1-1 reps

Nicole:

As many rounds as possible in 20 minutes

Run 400m

Max rep pullups

Note number of pullups each round.

Run 5 K

"Elizabeth"
21-15-9 reps of:

Clean 135 pounds

Ring dips

For time:

Row 1000 meters

95 pound barbell Thruster, 21 reps

21 Pull-ups

Row 750 meters

95 pound barbell Thruster, 15 reps

15 Pull-ups

Row 500 meters

95 pound barbell Thruster, 9 reps

9 Pull-ups