"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

Ten rounds for time of:

10 Pull-ups

10 Dips

10 Sit-ups

10 Squats

Clean 3-3-3-3-3-3-3 reps

Set a cone at 20 meters.

Five rounds for time of:

185 pound barbell Overhead walk, 40 meters

30 Wallball shots, 20 pound ball

95 pound barbells Farmer carry, 40 meters
The barbells must be turned around the cone.

For time:

100 Squats

40 Pullups

80 Squats

32 Pullups

60 Squats

24 Pullups

40 Squats

16 Pullups

20 Squats

8 Pullups

Five rounds for load and time of:

Deadlift, 5 reps

5 Ring handstand push-ups

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Five rounds for time of:

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

50 burpees

75 flutterkicks (4count)

100 pushups

150 situps

Three rounds for time of:

50 pound dumbbell Thruster, 15 reps

30 GHD situps

"RJ"
Five rounds for time of:

Run 800 meters

15 ft Rope Climb, 5 ascents

50 Push-ups

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

150 burpees for time

Overhead Squat 1-1-1-1-1-1-1 reps

Ten rounds, each for time of:

100 meter Sprint

Rest 90 seconds

Three rounds for time of:

10 Muscle-ups

10 Forward rolls

20 One legged squats, alternatingHandstand walk 20 yards

100 Pullups

200 Pushups

300 Squats

50 Situps

For time:

Row 2K

50 Wall-ball shots, 20 pound ball

Row 1K

35 Wall-ball shots, 20 pound ball

Row 500 meters

20 Wall-ball shots, 20 pound ball

Complete as many rounds in 12 minutes as you can of:

185 pound Front squat, 5 reps

10 Chest to bar Pull-ups

20 Double-unders

100 situps

100 flutterkicks

(4 count)100 leg levers

For time:

10 Muscle-ups

15 Handstand push-ups

155 pound Squat clean, 20 reps

Run 800 meters

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

135 pound Overhead squat

Chest to bar pull-ups

As many rounds as possible in 20 minutes

15 pullups

30 pushups

45 squats

"Randy"
75 pound Power snatch, 75 reps for time.

Four rounds, each for time of:

800 meter run
Rest as needed between efforts.

Shoulder Press 5-5-5-5-5 reps

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

For time:

70 Burpees

60 Sit-ups

50 Kettlebell swings, 1.5 poods

40 Pull-ups

30 Handstand push-ups

Three rounds for time of:

50 Squats

30 Pullups

40 Pushups

50 Squats

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

For time:

30 Handstand push-ups

40 Pull-ups

50 Kettlebell swings, 1.5 poods

60 Sit-ups

70 Burpees

For time:

50 Wall ball shots, 20 pound ball

10 Muscle-ups

40 Wall ball shots, 20 pound ball

8 Muscle-ups

30 Wall ball shots, 20 pound ball

6 Muscle-ups

20 Wall ball shots, 20 pound ball

4 Muscle-ups

10 Wall ball shots, 20 pound ball

2 Muscle-ups

Five rounds for time of:

135 pound Back squat, 20 reps

Handstand walk 20 yards

" 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

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

For time:

Row 500 meters

150 Double-unders

50 Burpees

Overhead Squat 5-5-5-5-5 reps

For time:

100 Squats

40 Pullups

80 Squats

32 Pullups

60 Squats

24 Pullups

40 Squats

16 Pullups

20 Squats

8 Pullups

For time:

10 Dumbbell Clean & Jerks

1 Weighted pull-up

9 Dumbbell Clean & Jerks

2 Weighted pull-ups

8 Dumbbell Clean & Jerks

3 Weighted pull-ups

7 Dumbbell Clean & Jerks

4 Weighted pull-ups

6 Dumbbell Clean & Jerks

5 Weighted pull-ups

5 Dumbbell Clean & Jerks

6 Weighted pull-ups

4 Dumbbell Clean & Jerks

7 Weighted pull-ups

3 Dumbbell Clean & Jerks

8 Weighted pull-ups

2 Dumbbell Clean & Jerks

9 Weighted pull-ups

1 Dumbbell Clean & Jerks

10 Weighted pull-ups

Run 1600 meters

Rest 3 minutes

Run 1200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

"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:

50 Pushups

50 Situps

50 Squats

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

Seven rounds for time of:

185 pound Front squat, 3 reps

7 L-pull-ups

40 Double-unders

30 Box jumps, 24 inch box

20 Kettlebell swings, 1.5 pood

"Karen"
for time:
150 wall ball shots
20lb ball

Thruster 3-3-3-3-3-3-3

30 Muscle-ups for time

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Snatch 1-1-1-1-1-1-1 reps

Barbara:

5 Rounds for time:

20 Pullups

30 Pushups

40 Situps

50 Squats

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Chest-to-bar pull-upBox jump, 30 inch box

GHD sit-up

Three rounds for time of:

275 pound Deadlift, 10 reps

50 Double-unders

For time:

Row 1K

40 pound Dumbbell snatch, 50 reps

Row 750m

40 pound Dumbbell snatch, 35 reps

Row 500m

40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

150 burpees for time

With a continuously running clock, do one pull-up and one handstand push-up the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.
Use as many sets in any order each minute as needed.

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

"Murph"
For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Five rounds for time of:

100 squats

20 Lunges

35 pushups

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

15 Back extensions

15 Knees to elbows

95 pound Overhead squat, 15 reps

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

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

Run 400m

40 Wallball shots, 20 pound ball

Crouching Tiger

50 Squats

25 Pushups

50 Pistols

25 Fingertip Pushups

50 Side Lunges

25 Knuckle Pushups

50 Walking Lunges

25 Diamond Pushups

Three rounds for time of:
30 Double-unders

25 L-pull-ups

50 pound dumbbells

Squat clean, 20 reps

Ten rounds for time of:

135 pound Deadlift, 15 reps

15 push-ups

Five rounds for time of:

15 foot L-rope climb, 1 ascent

5 Parallette handstand push-ups

10 Overhead one-legged squats, 45 pound barbell

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