"Angie"
For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Row 250 Meters

100 Air Squats

100 Knee to Elbows

Row 500 Meters

75 Air Squats

75 Knee to Elbows

Row 750 Meters

50 Air Squats

50 Knee to Elbows

Row 1000 Meters

25 Air Squats

25 Knee to Elbows

Row 5K

Snatch 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

Bench Press 1-10-1-20-1-30 reps

Deadlift 1-10-1-20-1-30 reps

Front Squat 1-10-1-20-1-30 reps

2 rounds for time of:

35 squats

35 knees to elbows

35 squats

35 Situps

35 Lunges

"Diane"
21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Three rounds for time of:

5 Ascents of a 15' rope

21 Ring dips

50 Squats

Five rounds for time of:

135 pound Thruster, 15 reps

Run 1-Mile

"JEREMY"
for time:
21-15-9
95lb over head Squat
burpees

Squat clean 1-1-1-1-1-1-1 reps

For time:

21 Pull-ups

21 Handstand Push-ups

18 Pull-ups

18 Handstand Push-ups

15 Pull-ups

15 Handstand Push-ups

12 Pull-ups

12 Handstand Push-ups

9 Pull-ups

9 Handstand Push-ups

6 Pull-ups

6 Handstand Push-ups

3 Pull-ups

3 Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Back Squat 3-3-3-3-3 reps

Four rounds for time of:

25 Lunges

50 Squats

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

Row 500 meters

25 Turkish Get-ups with a 60-pound dumbbell

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

5 rounds:

10 burpees

20 box/bench jumps

30 pushups

40 squats

50 lunges

Run 5K

For time:

Run 800 meters

30 Hip/Back Extensions

30 GHD Sit-ups

30 Hip Extensions

30 Knees to Elbows

30 Back Extensions

30 AbMat Sit-ups

Split Jerk 1-1-1-1-1-1-1 reps

Give 30 minutes to handstand and hand walking practice.

"Lumberjack 20"
20 Deadlifts (275lbs)

Run 400m

20 KB swings (2pood)

Run 400m

20 Overhead Squats (115lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

20 Box jumps (24")

Run 400m

20 DB Squat Cleans (45lbs each)

Run 400m

Row 1000 meters

Then three rounds, 21, 15, and 9 reps of:

GHD Situps

Back Extensions

Complete three rounds for time of:

Run 880m

155 pound Power cleans, 21 reps

Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:

Thrusters right arm

Thrusters left arm

"One-arm" pull-up right arm (left hand grabs the right wrist)

"One-arm" pull-up left arm (right hand grabs the left wrist)

3 rounds for time of:

50 Pushups

50 Situps

50 Squats