"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, alternating

15 Pull-ups

Run 5 K

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

For time:

100 squats

25 Situps

100 squats

25 situps

100 squats

25 Knees to elbows

100 squats

25 Handstand pushups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Ten rounds for time of:

10 Pullups

20 Pushups

30 Squats

Five rounds for time of:

95 pound Snatch, 3 reps

95 pound Overhead squat, 15 reps

Run 400 meters

Four rounds, each for time of:

800 meter run
Rest as needed between efforts.

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

"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

Griff

Run 800m

Run 400m backward

Run 800m

Run 400m backward

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

Overhead Squat 3-3-3-3-3 reps

"To The Core"

5 rounds for time

1000 me row

5 kneee to elbow

10 GHD

20 sit ups

50 burpees

\Jump 12” above max reach each one.

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

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

CLYNE 20 minute WOD

20 Minute WOD

3 Clean Presses
5 Strict Deadhang Pull-ups
10 Kettlebell Swings

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

WELCOME OPERATION PHOENIX

BEGINNER;

5 ROUNDS FOR TIME:

5- PULL-UPS

10- BOX JUMPS

15- 2 HAND DUMBELL PRESS (AMMO CAN LIFT)

INTERMEDIATE;

21,15,9

WALL BALLS

KETTLE BELL SWINGS

440 RUN

ADVACED

"NASTY GIRLS"

3 ROUNDS FOR TIME;

50-AIR SQUATS

7- MUSCLE-UPS

12 -HANG CLEANS

"Karen"
For time:

150 Wallball shots, 20 pound ball

Five rounds for time of:

21 pullups

21 Ring dips

Push Press 1-1-1-1-1-1-1 reps.

Double-under for 2 minutes

Sit-up for 2 minutes

Double-under for 90 seconds

Sit-up for 90 seconds

Double-under for 1-minute

Sit-up for 1-minute

Double-under for 30 seconds

Sit-up for 30 seconds

Front squat 1-1-1-1-1-1-1 reps

With a continuously running clock do one pull-up the first minute,

two pull-ups the second minute,

three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weightBench press:

body weightClean: 3/4 body weight
Set up three bars and storm through for time.

7 rounds for time of:

10 One legged squats, alternating

12 Ring dips

15 Pullups

Four rounds, each for time of:

800 meter run
Rest as needed between efforts.

"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.

3 rounds for time of:

Run 800m

50 Pullups

Three rounds for time of:

21 L-Pull-ups

15 ft. L-rope climb, 3 ascents

Three rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

"Fight Gone Bad!"
Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds(Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

Three rounds for time of:

100 squats

25 Lpullups

30 Handstand pushups

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

Handstand push-ups

Ring dips

Push-ups

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

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

Run 400 meters

Max rep Pull-ups

Five rounds for time of:

5 Handstand pushups

5 Muscleups

Run 10 K

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

"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, alternating

15 Pull-ups

For time:

50 Squats

50 pullups

50 steps Walking Lunge

50 Knees to elbows

5 Handstand pushups

50 situps

5 Handstand pushups

50 squats

50 pullups