For time:

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

Four rounds for time of:

Run 400 ms

50 Squats

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

Double-unders

Sit-ups

Back Squat 5-5-5-5-5 reps

"Nate"
Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

10/9/8/7/6/5/4/3/2/1

Pullups Ring pushups

Handstand pushups

"Michael"
Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

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

"Tommy V"
For time:

115 pound Thruster, 21 reps

15 ft Rope Climb, 12 ascents

115 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115 pound Thruster, 9 reps

15 ft Rope Climb, 6 ascents

5 rounds:

10 burpees

20 box/bench jumps

30 pushups

40 squats

50 lunges

Four rounds for time of:

Walking lunge 50 meters

Sit-ups, 50 reps

"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.

Weighted pull-ups 1-1-1-1-1-1-1 reps

Jason

100 Squats

5 Muscleups

75 Squats

10 Muscleups

50 Squats

15 Muscleups

25 Squats

20 Muscleups

"Tyler"
Five rounds for time of:

7 Muscle-ups

95 pound Sumo-deadlift high-pull, 21 reps

For time:

21 Hip-Back Extensions

Run 400 meters

18 Hip-Back Extensions

Run 400 meters

15 Hip-Back Extensions

Run 400 meters

12 Hip-Back Extensions

Run 400 meters

9 Hip-Back Extensions

Run 400 meters

6 Hip-Back Extensions

Run 400 meters

3 Hip-Back Extensions

Run 400 meters

Five rounds for time of:

135 pound Hang squat clean, 15 reps

30 Push-ups

50 Situps

50 Doubleunders

50 Situps

Walking Lunge, 50 steps

50 Situps

50 Burpees

50 Situps

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

"Elizabeth"
21-15-9 reps of:

Clean 135 pounds

Ring dips

"Fran"
Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Seven rounds of:

Max reps Dips

Max reps Pullups

Run 5 K

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

Row 250 meters

Sumo deadlift highpull 95 pounds, 21 reps

Pull-ups 15 reps

Thruster 1-1-1-1-1-1-1 reps

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

30 Muscle-ups for time

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

For time:

Run 800 meters

15 left-legged pistols

15 right-legged pistols

25 sit-ups

12 left-legged pistols

12 right-legged pistols

25 sit-ups

9 right-legged pistols

9 left legged pistols

25 sit-ups

Run 800 meters

50-40-30-20-10reps for time:

Pullups

Ring Dips

For time:

25 Walking lunge steps

20 Pull-ups

50 Box jumps, 20 inch box

20 Double-unders

25 Ring dips

20 Knees to elbows

30 Kettlebell swings, 2 pood

30 Sit-ups

20 Hang squat cleans, 35 pound dumbells

25 Back extensions

30 Wall ball shots, 20 pound ball

3 Rope climb ascents