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

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

"Joshie"
Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm

21L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

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

Bench press: body weight

Clean: 3/4 body weight

21/18/15/12/9/6/3for time of:

Squats

L Pullups

Knees to elbows

Complete as many rounds as possible 20 minutes of:

15 Double-unders

15 GHD Sit-ups

15 Back extensions

400 meter Walking lunge

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

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

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

"300"for time:
25 pull ups
50 squats
50 Dead lifts 135 lbs
50 KB swings 1.5 pood
50 Knees to elbows
25 pull ups

Complete as many rounds as possible in twenty minutes of:

25 Burpees

Body weight back squat, 15 reps

For time:

21 Handstand push-ups

400 meter Run

21 Weighted pull-ups

15 Handstand push-ups

400 meter Run

15 Weighted Pull-ups

9 Handstand Push-ups

400 meter Run

9 Weighted Pull-ups

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

50 Flutterkicks

50 Situps

Run 400m

100 Flutterkicks

100 Situps

Run 400m

"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

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

As many rounds as possible in 20 minutes:

10 False grip ring pullups(rings to chest)

10 Ring dips (go as deep as possible)

"Eva"
Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

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

Chelsea

Each min on the minute for 30 minutes

5 Pullups

10 Pushups

15 Squats

"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