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