50 Situps

50 Doubleunders

50 Situps

Walking Lunge, 50 steps

50 Situps

50 Burpees

50 Situps

Three rounds for time of:

60 seconds L-sit

45 pound barbell Good mornings, 30 reps

60 Abmat sit-ups

25 pound plate Back Extensions, 30 reps

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

95 pound Thruster

Pull-ups

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

Death by PullupsWith a continuously running clock do one pullupthe first minute, two pullupsthesecond minute, three pullupsthe third minute... continuing as long as you are able. Useas many sets each minute as needed.

"J.T."
21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

Four rounds for time of:

Run 800 meters

50 Squats

For Time:

185 pound barbell, Shoulder to overhead, 20 reps

40 Burpees
Partition as needed, any order.

Jason

100 Squats

5 Muscleups

75 Squats

10 Muscleups

50 Squats

15 Muscleups

25 Squats

20 Muscleups

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

Double-unders

Sit-ups

"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

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

Annie

50/40/30/20/10reps

Doubleunders

Situps

"Eva"
Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

"Karen"
For time:

150 Wallball shots, 20 pound ball

Five rounds for time of:

5 Muscle-ups

135 pound Power clean, 10 reps

Run 800 meters

NicoleAs many rounds as possible in 20 minutes

Run 800m

Max rep pullups

Note number of pullups each round.

Seven rounds for time of:

10 Handstand push-ups

45lb dumbbells Squat clean, 10 reps

10 L-pull-ups

"Jerry"
For time:

Run 1 mile

Row 2K

Run 1 mile

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Angie

100 Pullups

100 Pushups

100 Situps

100 Squats

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

95 pound Squat clean, 10 reps

20 Sit-ups

The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.

Five rounds of:

5 Dumbbell deadlifts

5 Dumbbell hang cleans

5 Dumbbell push presses

5 Dumbbell squats

"Barbara"
Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

FRANIBETH
for time:
21 thrusters 135lb
21 pull ups
15 Squat cleans 135lb
15 ring dips
9 dead lifts 225lb
9 hand stand push ups

21-15-9 reps for time of:

95 pound barbell Squat snatch

Chest to bar pull-ups

Run 5K