Four rounds for time of:

Run 800 meters

50 Squats

"Helen"
Three rounds for time:

Run 800 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

21-15-9 reps of:

225 pound Deadlift

135 pound Overhead squat

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Shoulder Press 3-3-3-3-3-3-3

8 rounds of:

Run 800 meters

Rest 90 seconds

"War Frank"

Three rounds for time of:

25 Muscle-ups

100 Squats

35 GHD situps

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

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

"Curtis P go to Hell"
100 for time (55% body weight)One repitition consists of:

1 - Hang Squat Clean

1 - Rack lunge (both legs)

1 - Push Press(Return to hang position)

or

Overhead squat 1-1-1-1-1 reps

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

Back squat 1-1-1-1-1 reps
Try to increase the load on each of the fifteen sets.

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 800 Meters
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

" FILTHY FIFTY"
for time:
50 box jumps 24"box
50 jumping pull ups
50 KB swings 1 pood
walking lunge 50 steps
50 knees to elbows
5o push press 45lbs
50 back extensions
50 wall ball shots 20lb ball
50 burpees
50 double unders

"CrossFit Total"
Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Run or Row 5K

"Garrett"
Three rounds for time of:

75 Squats

25 Ring handstand push-ups

25 L-pull-ups

Playing with Pushups

Run 1 Mile

20 Pushups

5 Burpees

15 Clap Pushups

5 Burpess

10 ChestSlapPushups

5 Burpees

5 Fingertip Pushups

Run 1 Mile

15 Pushups

5 Burpees

10 Clap Pushups

5 Burpees

10 ChestSlapPushups

5 Burpees

5 Fingertip Pushups

Run 1 Mile

10 Pushups

5 Burpees

10 Clap Pushups

5 Burpees

10 ChestSlapPushups

5 Burpees

5 Fingertip Pushups

Five rounds for max reps of:

2/3 Body weight thruster

Pull-ups

"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

"Tabata This!"
Tabata RowRest 1 minute

Tabata SquatRest 1 minute

Tabata Pull-upRest 1 minute

Tabata Push-upRest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score. E.G., 10, 22, 9, 15, 15 = 71

100 situps

100 flutterkicks (4 count)

100 leg levers

For time:

155 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump, 24 inch box

15 Muscle-ups

40 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

135 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 45lb plate held overhead

Max rounds and reps in eight minutes of:

4 Handstand push-ups

2 pood Kettlebell swing, 8 reps

12 GHD situps

1 rep-max Snatch

Ten minute time limit, not including warm up.

100/75/50/25reps:

Situps

Flutterkicks (4 count)

Leg levers

Five rounds for time of:

Row 500 meters

135 pound Power clean, 12 reps

95 pound Thruster, 15 reps

For time:

50 Wall ball shots, 20 pound

25 L Pull-ups

40 Wall ball shots, 20 pound

20 L Pull-ups

30 Wall ball shots, 20 pound

15 L Pull-ups

20 Wall ball shots, 20 pound

10 L Pull-ups

Resting 60 seconds between sets:

Back squat 2-2-2-2-2-2-2-2-2-2

For time:

100 squats

25 Situps

100 squats

25 situps

100 squats

25 Knees to elbows

100 squats

25 Handstand pushups

21-18-15-12-9-6-3 rep rounds of:

135 pound Sumo deadlift high-pullPull to inverted hang and lower as slowly as possible

On SDHP's, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

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

"Kelly"
Five rounds for time of:

Run 1 Mile

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

"Griff"
For time:

Run 1 Mile

Run 800 meters backwards

Run 1 Mile

Run 800 meters backwards

Five rounds for time of:

155 pound Thruster, 5 reps

5 Muscle-ups

Run 1 Mile

FOUR CORNERS OF HELL20 mins:

5 pullups

25 yard lunges

10 burpees

100 yard sprint

15 push ups

25 yard lunges

20 air squats

Seven rounds for time of:

95 pound Power snatch, 7 reps

95 pound Snatch balance, 7 reps

95 pound Overhead squat, 7 reps

10 minutes Handstand push-ups

5 minutes Squats

2 minutes Pull-ups

1 minute Push-ups

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

Seven rounds for time of:

35 squats

25 pushups

15 pullups

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

Five rounds for time of:
Row 500 meters

135 pound thruster, 7 reps

For time:

225 pound Deadlift, 15 reps

50 Pull-ups

225 pound Deadift, 12 reps

40 Pull-ups

225 pound Deadlift, 9 reps

30 Pull-ups

225 pound Deadlift, 6 reps

20 Pull-ups

225 pound Deadlift, 3 reps

10 Pull-ups

Griff

Run 800m

Run 400m backward

Run 800m

Run 400m backward

Three rounds for time of:

50 Double-unders

50 Back extensions

3 Rounds for time of:

135 pound Clean and jerk, 10 reps

30 GHD situps

For time:

100 Burpee pull-ups

50 Situps

50 Doubleunders

50 Situps

Walking Lunge, 50 steps

50 Situps

50 Burpees

50 Situps

Deadlift 3-3-3-3-3 reps

"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)

"Barbara"
Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 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

"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

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