Title Description Equipment Average Time
Joshie

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm,
21 L Pull-ups,
40 pound Dumbbell snatch, 21 reps, left arm,
21 L Pull-ups.

These are squat not power snatches.

Pull-up bar

Dumbbells

Barbell & weights

30 mins
Snatch 1-1-1-1-1-1-1

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

Post loads.

Barbell & weights

2011 CrossFit Games Event 10

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Post total time.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Rowing machine

19 mins
Wall Balls, Toes-to-Bar, Box Jumps

Complete as many rounds as possible in 15 minutes of:
10 Wall ball shots, 20 pound ball
10 Toes to bar
10 Box jumps, 24" box

Post total rounds.

Pull-up bar

Box

Medicine ball

Deadlift 3-3-3-3-3

Five rounds of three reps of deadlift.

Barbell & weights

Santiago

Seven rounds for time of:
35 pound Dumbbell hang squat clean, 18 reps
18 Pull-ups
135 pound Power clean, 10 reps
10 Handstand push-ups

Post total time.

Pull-up bar

Dumbbells

Barbell & weights

42 mins
5k Run

Run a 5k.

Room to run

27 mins
2011 CrossFit Games Event 4

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Post total time.

Room to run

Barbell & weights

17 mins
Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

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

Seven rounds of one rep each of split jerk.

Barbell & weights

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).

1 minute rest in between rounds.

Box

Barbell & weights

Rowing machine

2011 CrossFit Games Event 3

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Post total time.

Barbell & weights

Rope

17 mins
Overhead Squat, Front Squat, Back Squat

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.

Barbell & weights

Squat rack

Coach's Notes

8 sets of air squats.

20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat position.

Post number of air squat reps for each set.

Deadlift, Rest

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Barbell & weights

Beast 12

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.

Pull-up bar

Skipping rope

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

Rings

Rope

22 mins
Thruster 3-3-3-3-3-3-3

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

Barbell & weights

Meadows

For time:
20 Muscle-ups
25 Lowers from an inverted hang on the rings, slowly, with straight body and arms
30 Ring handstand push-ups
35 Ring rows
40 Ring push-ups

Post total time.

Rings

Rowing machine

29 mins
Front Squat 3-3-3-3-3

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

Post loads.

Barbell & weights

Squat rack

Power Cleans, Bar-facing Burpees

15-12-9-6-3 reps for time of:
135 pound Power clean
Bar-facing burpee

Post total time.

Barbell & weights

10 mins
Weighted Pull-up 3-3-3-3-3

Weighted Pull-up 3-3-3-3-3

Post loads.

Pull-up bar

Push Press, Jumping Lunges

Eight rounds for max reps of:
75 pound Push press, 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

Post total reps completed.

Barbell & weights

CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Cleans, Burpees

Five rounds of:
3 Cleans
20 Burpees

Post total time and load.

Barbell & weights

13 mins
Wall Balls, Rope Climbs

Complete as many rounds as possible in 10 minutes of:
15 Wall ball shots, 20 pound ball
15 foot Rope climb, 1 ascent

Post total rounds.

Medicine ball

Rope

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post total time.

Room to run

Barbell & weights

18 mins
Deadlifts, Toes-to-Bar

Five rounds for time of:
185 pound Deadlift, 15 reps
15 Toes to bar

Post total time.

Pull-up bar

Barbell & weights

14 mins
5k Run

Run a 5k.

Room to run

26 mins
Double Unders, Box Jumps, Kettlebell Swings

5 rounds for time of:
40 Double Unders
30 Box Jump - 24 in.s
20 Kettlebell Swings 1.5 pood

Post total time.

Box

Kettlebell

22 mins
Shoulder Press 5-5-5-5-5

Shoulder Press 5-5-5-5-5

Barbell & weights

Muscle-ups, Air Squats

3 rounds for time of:
12 Muscle-ups
75 Air Squats

Post total time.

Rings

18 mins
Isabel

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Barbell & weights

6 mins
Bradley

10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

Post total time.

Room to run

Pull-up bar

30 mins
5k Run

Run a 5k.

Room to run

27 mins
Continuous Pull-ups, Handstand Push-ups

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.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Pull-up bar

Rack Jerk 1-1-1-1-1-1-1

Rack Jerk (behind the neck) 1-1-1-1-1-1-1

Barbell & weights

Gator

Eight rounds for time of:
185 pound Front squat, 5 reps
26 Ring push-ups

Post total time.

Barbell & weights

Squat rack

Rings

25 mins
Run, Deadlift

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Post load and total rounds.

Room to run

Barbell & weights

Overhead Squat 3-3-3-3-3

Five sets of three reps each of overhead squat.

Barbell & weights

Row, Rest

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Post time per round.

Rowing machine

8 mins
CrossFit Games Master Chipper

For time:
10 Handstand push-ups
20 Wall ball shots, 20 pound ball to 10' target
30 Toes-to-bar
40 Power cleans, 135 pounds
50 Burpees
60 Sumo deadlift high-pull, 75 pounds

Pull-up bar

Medicine ball

Barbell & weights

22 mins
2011 CrossFit Games Event 10

For time:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Post total time.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Rowing machine

18 mins
2011 CrossFit Games Event 9

Complete as many reps as possible in 6 minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Post total reps.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Rowing machine

2011 CrossFit Games Event 8

Complete as many rounds and reps as possible in Three minutes of:
20 calorie Row
30 Wallball Shots, 20 pound ball
20 Toes to bar
30 Box jumps, 24" box
20 Sumo-deadlit high-pull, 108 pound kettlebell
30 Burpees
20 Shoulder to overhead, 135 pounds
120 foot Sled pull, sled plus 165 pounds

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Rowing machine

L Sit, Handstand Walk, Weighted Chest-to-Bar Pull-up, Snatch

Perform the following tests:

L-sit for time.
Handstand walk for distance.
Chest to bar weighted pull-up for load.
Snatch 1 rep for load.

Post time, distance and loads.

Pull-up bar

Barbell & weights

Paralettes

7 mins
2011 CrossFit Games Event 4

For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200 yards

Post total time.

Room to run

Barbell & weights

18 mins
2011 CrossFit Games Event 3

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Post total time.

Barbell & weights

Rope

17 mins
Clean & Jerks, Muscle-ups

Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up

Post total time.

Barbell & weights

Rings

19 mins
800m Run, Rest

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post total time.

Room to run

14 mins
Jackie

For time:
1000m Row
50 - 45lbs Thrusters
30 Pull Ups

Post total time.

Pull-up bar

Barbell & weights

Rowing machine

11 mins
The Couplet

3 rounds for time of:
30 Wall Balls 20 lbs (10.5 foot target)
30 Hang Squat Snatches 75 lbs (movement initiates with barbell below the knees)

Post total time.

Medicine ball

Barbell & weights

23 mins
Weighted Push-up 1-1-1-1-1-1-1

Weighted push-up 1-1-1-1-1-1-1 reps

Post loads.

2010 Northwest Regional Event 1

3 rounds for time of:
10 Overhead Squats 135 lbs
50 Double Unders

Post total time.

Barbell & weights

10 mins
Power Clean 1-1-1-1-1-1-1

Power Clean 1-1-1-1-1-1-1

Post loads.

Barbell & weights

Barbara

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

***Subtract your rest time (12 minutes) from your completion time to get your total time.

Pull-up bar

32 mins
Front Squat 1-10-1-20-1-30

Front Squat 1-10-1-20-1-30 reps

Post loads.

Barbell & weights

Squat rack

Waiter Walks, GHD Sit-ups, Back Extensions

Three rounds for time of:
50 pound dumbbell Waiter walk, 100 meters, Right arm
30 GHD Sit-ups
50 pound dumbbell Waiter walk, 100 meters, Left arm
30 Back extensions

Post total time.

Dumbbells

Bench

18 mins
Pull-ups, HSPUs

21, 18, 15, 12, 9, 6, 3 reps of:
Pull-ups
Handstand Push-ups

Post total time.

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Pull-up bar

24 mins
Snatch On The Minute For 15 Minutes

Snatch one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments.

Barbell & weights

Weighted Pull-ups 1-1-1-1-1-1-1

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

Post loads.

Pull-up bar

DT

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Barbell & weights

16 mins
L-Rope Climb, Handstand Push-ups, One Legged Squats

5 rounds for time of:
1 15 ft L-Rope Climb
5 Handstand Push-ups (paralletes)
10 Overhead Squats - one leg 45 lbs

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post total time.

Barbell & weights

Rope

18 mins
Morrison

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

Post total time.

Box

Medicine ball

Kettlebell

33 mins
Shoulder Press 5-5-5-5-5

Shoulder Press 5-5-5-5-5

Barbell & weights

Front Squats, Burpee Pull-ups

Three rounds for time of:
135 pound Front squat, 12 reps
12 Burpee pull-ups
Post total time.

Pull-up bar

Barbell & weights

Squat rack

10 mins
Deadlift 3-3-3-3-3

Five rounds of three reps of deadlift.

Barbell & weights

Filthy Fifty

For time:
50 Box jumps 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.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

32 mins
Handstand Push-ups, L Pull-ups

Complete as many rounds in 20 minutes as you can of:
7 Handstand push-ups
12 L-Pull-ups

Post total rounds.

Pull-up bar

Deadlift 3-3-3-3-3

Five rounds of three reps of deadlift.

Barbell & weights

Nate

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post total rounds completed.

Kettlebell

Rings

Double Unders, Wall Ball

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Post total time.

Skipping rope

Medicine ball

14 mins
Clean & Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of clean and jerk.

Barbell & weights

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post total time.

Room to run

Barbell & weights

18 mins
Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

8 mins
Back Squat 3-3-3-3-3

Five rounds of three reps each of back squat.

Barbell & weights

Squat rack

Deadlift, Air Squat, Push Press

For time:
225 pound Deadlift, 21 reps
50 Squats
135 pound Push press, 21 reps
225 pound Deadlift, 15 reps
50 Squats
135 pound Push press, 15 reps
225 pound Deadlift, 9 reps
50 Squats
135 pound Push press, 9 reps

Post total time.

Barbell & weights

16 mins
Rope Climb, Ring Dips, Wall Ball

Complete as many rounds as possible in 15 minutes of:
15 ft Rope Climb, 1 ascent
10 Ring dips
20 Wall ball shots, 20 pound ball

Post total rounds.

Medicine ball

Rings

Rope

Push Jerk 2-2-2-2-2-2-2-2-2-2

Push Jerk 2-2-2-2-2-2-2-2-2-2

Barbell & weights

Snatch Balance 1-1-1-1-1-1-1

Snatch Balance 1-1-1-1-1-1-1

Barbell & weights

CrossFit Games Regional 11.6

For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead lunge (45lb plate / 25lb)
150 foot Sprint

Post total time.

Room to run

Pull-up bar

Dumbbells

Rowing machine

19 mins
CrossFit Games Regional 11.4

For time:
100 Pull-ups
100 Kettlebell swings (53 lb / 35 lb)
100 Double-unders
100 Overhead squats (95 lb / 65 lb)

Post total time.

Pull-up bar

Skipping rope

Kettlebell

Barbell & weights

31 mins
Moon

Seven rounds for time of:
40 pound dumbbell Hang split snatch, 10 reps Right arm
15 ft Rope Climb, 1 ascent
40 pound dumbbell Hang split snatch, 10 reps Left arm
15 ft Rope Climb, 1 ascent

Alternate feet in the split snatch sets.

Post total time.

Dumbbells

Barbell & weights

Rope

22 mins
Pull-ups, Burpees

For time:
50 Pull-ups
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees

Post total time.

Pull-up bar

30 mins
Amanda

9-7-5 reps of:
Muscle-ups
Squat Snatch, 135 lbs

Post total time.

Barbell & weights

Rings

14 mins
CrossFit Games Regional 11.3

21-15-9 reps for time of:
Deadlift (315 lb / 205 lb)
Box jump (30" / 24")

Post total time.

Box

Barbell & weights

11 mins
CrossFit Games Regional 11.1

For time:
1000m Run
30 Handstand push-ups
1000m Row

Post total time.

Room to run

Rowing machine

15 mins
Chest to Bar Pull-ups, Ring L Sit Holds

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Post total rounds.

Pull-up bar

Paralettes

Rings

Double Unders, Snatch

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Post time and total of all successful snatches. Do not count missed reps.

Skipping rope

Barbell & weights

13 mins
Max Effort Mile Run

Run 1 mile

Room to run

8 mins
Wilmot

Six rounds for time of:
50 Squats
25 Ring dips

Post total time.

Rings

22 mins
Weighted Pull-ups 2-2-2-2-2-2-2

Weighted pull-ups 2-2-2-2-2-2-2 reps

Pull-up bar

Thruster 2-2-2-2-2-2-2

Thruster 2-2-2-2-2-2-2

Post loads.

Barbell & weights

Deadlift, Push Press

Complete as many rounds as possible in five minutes of:
275 pound Deadlift, 3 reps
115 pound Push press, 7 reps

Post total rounds.

Barbell & weights

Front Squat, Handstand Walk, GHD Sit-ups

Three rounds for time of:
95 pound Front squat, 21 reps
Handstand walk 40 feet
30 Glute-ham sit-ups
Handstand walk 40 feet

Post total time.

Barbell & weights

Squat rack

20 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Overhead Squats, Toes-to-Bar, Dumbbell Hang Squat Cleans, Double Unders

Five rounds for time of:
135 pound Overhead squat, 5 reps
10 Toes to bar
40 pound dumbbell Hang squat clean, 15 reps
20 Double-unders

Post total time.

Pull-up bar

Skipping rope

Dumbbells

Barbell & weights

23 mins
Chest-to-bar Pull-ups, Wall Ball, Kettlebell Swings

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Post total rounds.

Pull-up bar

Medicine ball

Kettlebell

Thrusters, Bar-facing Burpees

Five rounds for time of:
95 pound Thruster, 15 reps
15 Bar-facing burpees

Post total time.

Barbell & weights

19 mins
Box Jumps, Power Snatch, Chest-to-bar Pull-ups

21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Chest to bar Pull-up

Post total time.

Pull-up bar

Box

Barbell & weights

12 mins
Front Squat 5-5-5-5-5

Five sets of five reps of front squat.

Barbell & weights

Squat rack

Jeremy

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

95 pound Overhead squats,
Burpees.

Barbell & weights

8 mins
Ring Row, Bench Press, Back Squat

Five rounds for time of:
15 Ring rows
155 pound Bench press, 15 reps
225 pound Back squat, 15 reps

Set up rings and box such that heels are at the height of the bottom of the rings.

Post total time.

Barbell & weights

Bench

Squat rack

Rings

Rowing machine

25 mins
Jackie

For time:
1000m Row
50 - 45lbs Thrusters
30 Pull Ups

Post total time.

Pull-up bar

Barbell & weights

Rowing machine

11 mins
CrossFit Games Open 11.6 / 12.5

Complete as many reps as possible in 7
minutes following rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the
round of 21, go on to 24. If you complete 24,
go on to 27, etc.

Post total reps completed (all thrusters and all pull-ups added together).

Pull-up bar

Barbell & weights

Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

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.

Post total reps from all 32 intervals.

Pull-up bar

Beast 12

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.

Pull-up bar

Skipping rope

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

Rings

Rope

22 mins
2k Row

Row 2k for time.

Rowing machine

9 mins
CrossFit Games Open 11.5

Complete as many rounds and reps as possible in 20 minutes of:
5 Power cleans (145lbs / 65kg)
10 Toes to bar
15 Wall balls (20lbs to 10' target)

Post total rounds.

Pull-up bar

Medicine ball

Barbell & weights

Snatch 1-1-1-1-1-1-1

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

Post loads.

Barbell & weights

Hammer

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Post time for each round.

Pull-up bar

Barbell & weights

Squat rack

21 mins
Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups

Post total rounds.

Barbell & weights

Rings

Shoulder Press, Rest

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s).

Barbell & weights

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).

1 minute rest in between rounds.

Box

Barbell & weights

Rowing machine

J.T.

21-15-9 reps for time of:

Hand-Stand Push-ups,
Ring Dips
Push-ups

Rings

16 mins
CrossFit Games Open 11.3

Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk

Post total rounds and any additional reps completed.

Barbell & weights

Diane

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post total time.

Barbell & weights

10 mins
30 Muscle-Ups

30 muscle-ups for time.

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

Pull-up bar

Rings

14 mins
CrossFit Games Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (155lbs / 70kg)
12 Push-ups
15 Box jumps (24")

Post total rounds.

Box

Barbell & weights

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

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

Barbell & weights

Air Squats, Pull-ups, Ring Dips

For Time:
75 Air Squats
50 Pull-ups
20 Ring Dips
50 Air Squats
35 Pull-ups
15 Ring Dips
25 Air Squats
20 Pull-ups
10 Ring Dips

Post total time.

Pull-up bar

Rings

18 mins
Deadlift, Overhead Squat

21-15-9 reps of:
Deadlifts 225 lbs
Overhead Squats 135 lbs

Post total time.

Barbell & weights

12 mins
Medicine Ball Cleans, Wall Ball

Five rounds for time of:
15 Medicine ball cleans, 20 pound ball
15 Wall ball shots, 20 pound ball

Post total time.

Medicine ball

Barbell & weights

12 mins
Burpees, Sit-ups, Kettlebell Swings, Pull-ups, Handstand Push-ups

For Time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings 1.5 pood
40 Pull-ups
30 Handstand Push-ups

Post total time.

Pull-up bar

Kettlebell

21 mins
10k Run

Run a 10k.

Room to run

54 mins
Front Squat, Rope Climb

For time:
135 pound Front squat, 10 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 9 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 8 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 7 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 6 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 5 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 4 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 3 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 2 reps
15 ft Rope Climb, 1 ascent
135 pound Front squat, 1 rep
15 ft Rope Climb, 1 ascent

Post total time.

Barbell & weights

Squat rack

Rope

14 mins
Weaver

Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups

Post total time.

Pull-up bar

28 mins
Overhead Squat, Front Squat, Back Squat

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.

Barbell & weights

Squat rack

CrossFit Games Open 11.1

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

Post total rounds.

Skipping rope

Barbell & weights

Rack Jerk 1-1-1-1-1-1-1

Rack Jerk (behind the neck) 1-1-1-1-1-1-1

Barbell & weights

Wall Ball Shots, Pull-ups

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Post total time.

Pull-up bar

Medicine ball

9 mins
Continuous Pull-ups

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.

Pull-up bar

Bench Press, Back Squat

Complete as many rounds as possible in 12 minutes of:
185 pound Bench press, 3 reps
225 pound Back squat, 5 reps

Post total rounds.

Barbell & weights

Bench

Squat rack

100m repeats

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round.

Room to run

4 mins
Muscle-ups, Deadlift, Walking Lunges

Four rounds for time of:
7 Muscle-ups
225 pound Deadlift, 15 reps
Walking Lunge, 30 steps

Post total time.

Barbell & weights

Rings

19 mins
Shoulder Press 3-3-3-3-3-3-3

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

Barbell & weights

Back Squat, Handstand walk

5 rounds for time of:
20 Back Squats, 135 lbs
20 yd Handstand walk

Post total time.

Barbell & weights

Squat rack

19 mins
Hang Power Snatch 3-3-3-3-3

Hang Power Snatch 3-3-3-3-3

Barbell & weights

Sumo Deadlift High-pull, Overhead Squat

21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

Post total time.

Barbell & weights

8 mins
Back Squat 3-3-3-3-3

Five rounds of three reps each of back squat.

Barbell & weights

Squat rack

Row, Dumbbell Squat Snatches

For Time:
1000 m Row
50 Dumbbell Squat Snatches 40 lbs
750 m Row
35 Dumbbell Squat Snatches 40 lbs
500 m Row
20 Dumbbell Squat Snatches 40 lbs

These are one-arm squat snatches, alternating arms.

Post total time.

Dumbbells

Barbell & weights

Rowing machine

21 mins
Deadlift 3-3-3-3-3

Five rounds of three reps of deadlift.

Barbell & weights

Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Overhead Walking Lunges, Burpees

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Barbell & weights

15 mins
Annie

50-40-30-20 and 10 rep rounds of:

Double-unders,
Sit-ups.

Skipping rope

11 mins
Coach's Notes

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Dumbbells

Barbell & weights

Chest to Bar Pull-ups, Ring L Sit Holds

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Post total rounds.

Pull-up bar

Paralettes

Rings

Wittman

Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Post total time.

Box

Kettlebell

Barbell & weights

24 mins
5k Run

Run a 5k.

Room to run

27 mins
Ledesma

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Post total rounds.

Medicine ball

Barbell & weights

Rings

Karen

For time:
150 Wallball shots, 20 pound ball

Medicine ball

10 mins
100 Burpee Pull-ups

For Time:
100 Burpee Pull-ups

Post total time.

Ideally, the pull-up bar is one foot above your reach.

Pull-up bar

17 mins
Snatch Balance 3-3-3-3-3

Snatch Balance 3-3-3-3-3

Barbell & weights

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

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

Barbell & weights

Thrusters, Weighted Pull-ups

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups

Post total time.

Pull-up bar

Barbell & weights

17 mins
Deadlift, Run

For Time:
21 Deadlifts 225 lbs
400 m Run
18 Deadlifts 225 lbs
400 m Run
15 Deadlifts 225 lbs
400 m Run
12 Deadlifts 225 lbs
400 m Run

Post total time.

Room to run

Barbell & weights

15 mins
Box Jumps, Rope Climbs, Kettlebell Swings, Sit-ups, Dumbbell Hang Power Cleans, etc.

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Post total time.

Room to run

Box

Dumbbells

Kettlebell

Barbell & weights

Bench

Rope

22 mins
Clean 3-3-3-3-3-3-3

Clean 3-3-3-3-3-3-3

Barbell & weights

Holbrook

Ten rounds, each for time of:
115 pound Thruster, 5 reps
10 Pull-ups
100 meter Sprint
Rest 1 minute

Post time per round.

Room to run

Pull-up bar

Barbell & weights

15 mins
Muscle-ups, Air Squats

3 rounds for time of:
12 Muscle-ups
75 Air Squats

Post total time.

Rings

18 mins
800m Run, Rest

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post total time.

Room to run

14 mins
Deadlifts, Double Unders

3 rounds for time of:
10 Deadlifts 275 lbs
50 Double Unders

Post total time.

Barbell & weights

9 mins
L Pull-ups, Pistols

For time:
21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating legs

Post total time.

Pull-up bar

14 mins
Snatch 1-1-1-1-1-1-1

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

Post loads.

Barbell & weights

3 Min. Rope Climb

Five rounds of:
15' Rope climb, max reps in 3 minutes

Post reps for each round.

Rope

CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Elizabeth

21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Barbell & weights

Rings

12 mins
GHD Sit-ups, Push Jerks

Five rounds of:
20 GHD Sit-ups
5 Push jerk

Post load and time.

Barbell & weights

10 mins
Row, Push-ups

Complete as many rounds as possible in 15 minutes of:
Row 250 meters
25 Push-ups

Post total rounds.

Rowing machine

Muscle-ups, Wall Ball, Handstand Push-ups, Power Cleans

Three rounds for time of:
6 Muscle-ups
30 Wallball shots, 20 pound ball
12 Handstand push-ups
135 pound Power clean, 15 reps

Post total time.

Medicine ball

Barbell & weights

Rings

22 mins
Weighted Pull-ups 1-1-1-1-1-1-1

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

Post loads.

Pull-up bar

Wall Climbs, Toes-to-Bar, Box Jumps

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

For the wall climbs, start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position.

Post total time.

Pull-up bar

Box

25 mins
Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

8 mins
Front Squat 3-3-3-3-3

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

Post loads.

Barbell & weights

Squat rack

Run, Overhead Squats, Pull-ups

3 rounds for time of:
400 m Run
30 Overhead Squats 75 lbs
21 Pull-ups

Post total time.

Room to run

Pull-up bar

Barbell & weights

19 mins
Coach's Notes

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Post total rounds.

Box

Barbell & weights

Murph

Complete for time:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Room to run

Pull-up bar

48 mins
Nate

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post total rounds completed.

Kettlebell

Rings

Front Squats, L Pull-ups

7 rounds for time of:
3 Front Squats, 185 lbs
7 L Pull-ups

Post total time.

Pull-up bar

Barbell & weights

Squat rack

10 mins
Split Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of split jerk.

Barbell & weights

Bull

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Post total time.

Pull-up bar

Skipping rope

Barbell & weights

51 mins
DT

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Barbell & weights

15 mins
Bottom To Bottom Tabata Squats

8 sets of air squats.

20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat position.

Post number of air squat reps for each set.

Randy

75# Power Snatch, 75 reps

Post total time.

Barbell & weights

8 mins
Back Squat 3-3-3-3-3

Five rounds of three reps each of back squat.

Barbell & weights

Squat rack

Chest to Bar Pull-ups, Ring Dips, Overhead Squats

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Ring Dips
95 pound Overhead squat, 15 reps

Post total rounds.

Pull-up bar

Barbell & weights

Rings

Weighted Pull-ups, Back Extensions

Three rounds of:
10 Weighted pull-ups
30 Back extensions

Post load and total time.

Pull-up bar

Bench

7 mins
Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift.

Barbell & weights

Deadlift, GHD Sit-ups

Three rounds of:
10 Deadlifts
30 GHD situps

Post load and total time.

Barbell & weights

9 mins
Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

Filthy Fifty

For time:
50 Box jumps 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.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

31 mins
Deadlift, Rest

Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2

Barbell & weights

Power Snatch, Wall Ball, Knees-to-elbow

21-18-15-12-9 rep rounds of:
115 pound Power snatch
Wallball shots, 20 pound ball
Knees to elbows

Post total time.

Pull-up bar

Medicine ball

Barbell & weights

24 mins
CrossFit Total II

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total weight lifted.

Barbell & weights

Bench

Muscle-ups, Forward Rolls, Pistols, Handstand Walks

3 rounds for time of:
10 Muscle-ups
10 Forward Rolls
20 Pistols
20 yd Handstand Walk

Post total time.

Rings

22 mins
Row, Thrusters

5 rounds for time of:
500 m Row
7 Thrusters 135 lbs

Post total time.

Barbell & weights

Rowing machine

18 mins
Clean And Jerk, Pull-ups, Push-ups, Air Squats

Ten rounds of:
1 Clean and Jerk
5 Pull-ups
10 Push-ups
15 Squats

Post total time and load.

Pull-up bar

Barbell & weights

16 mins
Thompson

10 rounds for time of:
15 ft Rope Climb, 1 ascent
95 pound Back squat, 29 reps
135 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

Post total time.

Barbell & weights

Squat rack

Rope

36 mins
Weighted Tabata

Tabata Weighted pull-up, 30 pound dumbbell
Rest 1 minute
Tabata Weighted squat, 45 pound plate
Rest 1 minute
Tabata Weighted ring dip, 30 pound dumbbell
Rest 1 minute
Tabata Deadlift, 165 pound barbelll

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.

Pull-up bar

Dumbbells

Barbell & weights

Rings

Diane

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post total time.

Barbell & weights

10 mins
Jackie

For time:
1000m Row
50 - 45lbs Thrusters
30 Pull Ups

Post total time.

Pull-up bar

Barbell & weights

Rowing machine

10 mins
Push Press 3-3-3-3-3-3-3

Seven rounds each of three reps of push press.

Barbell & weights

Collin

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Post total time.

Box

Barbell & weights

35 mins
Handstand Push-ups, Deadlift, Chest To Bar Pull-ups, Double Unders

Seven rounds for time of:
5 Handstand push-ups
185 pound Deadlift, 10 reps
10 Chest to bar pull-ups
20 Double-unders

Post total time.

Pull-up bar

Skipping rope

Barbell & weights

23 mins
Hang Power Clean 3-3-3-3-3-3-3

7 rounds of 3 reps each of Hang Power Clean.

Barbell & weights

Handstand Hold, Squat Hold, L Sit Hold, Chin Over Bar Hold

Complete as many rounds as possible in 20 minutes of:
30 second Handstand hold
30 second Squat hold
30 second L-sit hold
30 second Chin over bar hold

Post total rounds.

Pull-up bar

Paralettes

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1

Ten rounds of one rep each of hang power snatch.

Barbell & weights

Run, Deadlift

Complete as many rounds as possible in 12 minutes of:
400 meter run
5 Deadlifts

Post load and total rounds.

Room to run

Barbell & weights

Blake

Four rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump, 24 inch box
20 Wallball shots, 20 pound ball
10 Handstand push-ups

Post total time.

Box

Medicine ball

27 mins
Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post total time.

Room to run

Barbell & weights

18 mins
Handstand Push-ups, Kettlebell Swings, GHD Sit-ups

Max rounds and reps in eight minutes of:
4 Handstand push-ups
2 pood Kettlebell swing, 8 reps
12 GHD situps

Post total rounds and reps.

Kettlebell

Overhead Squat, Front Squat, Back Squat

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.

Barbell & weights

Squat rack

Kettlebell Swings, Wall Balls, Pull-ups

Three rounds for time of:
30 Kettlebell swings, 1.5 pood
25 Wall ball shots, 20 pound ball
20 Pull-ups

Post total time.

Pull-up bar

Medicine ball

Kettlebell

16 mins
Dumbbell Thrusters, Rope Climb

Complete as many rounds as possible in 12 minutes of:
35 pound dumbbell Thruster, 9 reps
15 ft Rope Climb, 1 ascent

Post total rounds completed plus any partials.

Dumbbells

Barbell & weights

Rope

Lumberjack 20

for time:

20 Deadlifts 275 lbs
Run 400m
20 KB swings 2 poods
Run 400m
20 Overhead Squats 115 lbs
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to Bar)
Run 400m
20 Box jumps 24"
Run 400m
20 Dumbbell Squat Cleans 45 lbs
Run 400m

Post total time.

Pull-up bar

Box

Dumbbells

Barbell & weights

32 mins
Snatch On The Minute For 15 Minutes

Snatch one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads to comments.

Barbell & weights

Barbara

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

***Subtract your rest time (12 minutes) from your completion time to get your total time.

Pull-up bar

32 mins
Muscle-up Handstand Push-ups, Burpee Pull-ups

Five rounds for time of:
3 Muscle-up Handstand push-ups
10 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach. If you cannot do the muscle-up handstand push-ups, do 7 muscle-ups and 12 handstand push-ups each round.

Post total time.

Pull-up bar

Rings

23 mins
155# Clean and Jerk

For time:
155 pound Squat Clean and Jerk, 30 reps.

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Barbell & weights

Squat rack

11 mins
Wall Ball, GHD Sit-ups, Back Extensions

As many rounds as possible in 20 minutes of:
10 Wall Balls 20 lbs
10 GHD Sit-ups
10 Back Extensions

Post total rounds.

Medicine ball

Bench

5k Run

Run a 5k.

Room to run

27 mins
Squat Snatch, Ring Dips, Knees-to-elbows

As many rounds as possible in 20 minutes of:
10 Squat Snatches 95 lbs
10 Ring Dips
10 Knees-to-elbows

Post total rounds.

Pull-up bar

Barbell & weights

Rings

Clean 3-3-3-3-3-3-3

Clean 3-3-3-3-3-3-3

Barbell & weights

Deadlift, Overhead Squat

21-15-9 reps of:
Deadlifts 225 lbs
Overhead Squats 135 lbs

Post total time.

Barbell & weights

13 mins
Wall Ball Shots, Pull-ups

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Post total time.

Pull-up bar

Medicine ball

9 mins
Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Post total time.

Room to run

13 mins
Thruster 1-1-1-1-1-1-1

Thruster 1-1-1-1-1-1-1 reps

Post loads.

Barbell & weights

Bulger

Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups

Post total time.

Pull-up bar

Barbell & weights

Squat rack

32 mins
Forrest

Three rounds for time of:
20 L-pull-ups
30 Toes to bar
40 Burpees
Run 800 meters

Post total time.

Pull-up bar

38 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Hang Power Cleans, Burpees

3 rounds for time of:
15 Hang Power Cleans, 135 lbs
15 Burpees

Post total time.

Barbell & weights

9 mins
Wall Ball, Muscle-ups

For Time:
50 Wall Balls 20 lbs
10 Muscle-ups
40 Wall Balls 20 lbs
8 Muscle-ups
30 Wall Balls 20 lbs
6 Muscle-ups
20 Wall Balls 20 lbs
4 Muscle-ups
10 Wall Balls 20 lbs
2 Muscle-ups

Post total time.

Medicine ball

Rings

19 mins
Snatch Balance 1-1-1-1-1-1-1

Snatch Balance 1-1-1-1-1-1-1

Barbell & weights

Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 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 as Round Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71

Pull-up bar

Rowing machine

Front Squat 1-1-1-1-1-1-1

Seven rounds of one rep each of front squat.

Barbell & weights

Squat rack

One Arm Kettlebell Snatch, Pull-ups

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Post total time.

Pull-up bar

Kettlebell

Barbell & weights

11 mins
Bench Press, Rest

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post loads.

Barbell & weights

Bench

Back Squat, Rope Climb

For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

Post total time.

Barbell & weights

Squat rack

Rope

26 mins
Jerry

For Time:
1 mi Run
2000 m Row
1 mi Run

Post total time.

Room to run

Rowing machine

26 mins
Coach's Notes

1RM Snatch

Barbell & weights

Ryan

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post total time.

Each burpee terminates with a jump one foot above max standing reach.

Rings

21 mins
Jack

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

Post total rounds.

Box

Barbell & weights

Deadlift, Push-ups

10 rounds for time of:
15 Deadlifts 135 lbs
15 Push-ups

Post total time.

Barbell & weights

16 mins
Continuous Pull-ups

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.

Room to run

Pull-up bar

Coach's Notes

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).

1 minute rest in between rounds.

Box

Barbell & weights

Rowing machine

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

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

Barbell & weights

Beast 12

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.

Pull-up bar

Skipping rope

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

Rings

Rope

22 mins
Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

25 mins
Deadlift, Handstand Push-ups

Complete five rounds of:
Deadlift, 3 reps
Max rep Handstand push-ups

Post loads and reps for each round to comments.

Barbell & weights

Row, Rest

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Post time per round.

Rowing machine

8 mins
Heavy Thrusters, Muscle-ups

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Post total time.

Barbell & weights

Rings

11 mins
Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

Box

Medicine ball

30 mins
Thrusters, Weighted Pull-ups

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great

Pull-up bar

Dumbbells

Barbell & weights

13 mins
The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Post total time.

Pull-up bar

Kettlebell

Barbell & weights

38 mins
Helton

3 rounds for time of:
800 m Run
30 Dumbbell Squat Cleans 50 lbs
30 Burpees

Post total time.

Room to run

Dumbbells

Barbell & weights

38 mins
Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

8 mins
Row, Front Squats, GHD Sit-ups, Box Jumps

Five rounds for time of:
Row 250 meters
135 pound Front squat, 10 reps
15 GHD Sit-ups
20 Box jumps, 24 inch box

Box

Barbell & weights

Squat rack

Rowing machine

24 mins
Overhead Squat 3-3-3-3-3

Five sets of three reps each of overhead squat.

Barbell & weights

Severin

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

If you've got a twenty pound vest or body armor, wear it.

Post total time.

Pull-up bar

42 mins
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

Set up three bars and storm through for time.

Post total time.

Barbell & weights

Bench

29 mins
Split Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of split jerk.

Barbell & weights

Thrusters, Hanging Power Cleans, Sumo Deadlift High-pull

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post total rounds completed.

Barbell & weights

Turkish Get-Ups, Sotts Press

With a 45 pound barbell, 21-15- and 9 reps for time of:
Turkish Get-ups, alternating arms
Sotts press

Post total time.

Barbell & weights

21 mins
Back Squat 3-3-3-3-3

Five rounds of three reps each of back squat.

Barbell & weights

Squat rack

Sumo Deadlift High-pull, Push Jerk

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75 pounds
Push jerk, 75 pounds

Post total time.

Barbell & weights

11 mins
Pull-ups, HSPUs

21, 18, 15, 12, 9, 6, 3 reps of:
Pull-ups
Handstand Push-ups

Post total time.

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Pull-up bar

22 mins
Coach's Notes

Tabata Squat
Max reps of Muscle-ups in 4 minutes

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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Rings

Jump And Touch, Air Squats, Sit-ups, Push-ups, Pull-ups

Tie a five-pound plate to hang an honest 18" above your tiptoe reach and complete 5 rounds for time of:

50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Post total time.

Pull-up bar

32 mins
Burpees, Box Jumps, Toes-to-Bar

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Post total time.

Pull-up bar

Box

26 mins
Rope Climbs, Ring Dips, Air Squats

Three rounds for time of:
5 Ascents of a 15' rope
21 Ring dips
50 Squats

Post total time

Rings

Rope

19 mins
Nate

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post total rounds completed.

Kettlebell

Rings

Sprint, Rest

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round's end point.

Room to run

The Couplet

3 rounds for time of:
30 Wall Balls 20 lbs (10.5 foot target)
30 Hang Squat Snatches 75 lbs (movement initiates with barbell below the knees)

Post total time.

Medicine ball

Barbell & weights

22 mins
Weighted Pull-ups 1-1-1-1-1-1-1

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

Post loads.

Pull-up bar

Annie

50-40-30-20 and 10 rep rounds of:

Double-unders,
Sit-ups.

Skipping rope

11 mins
Coe

Ten rounds for time of:
95 pound Thruster, 10 reps
10 Ring push-ups

Post total time.

Barbell & weights

Rings

22 mins
AdamBrown

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Post total time.

Box

Medicine ball

Barbell & weights

Bench

37 mins
SQT

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Post total time.

Room to run

Barbell & weights

7 mins
Thrusters, Run

5 rounds for time of:
15 Thrusters 135 lbs
400 m Run

Post total time.

Room to run

Barbell & weights

25 mins
Back Squat, Dumbbell Overhead Walking Lunge, Burpees

Complete as many rounds as possible in 20 minutes of:
185 pound Back squat, 7 reps
45 pound dumbbell Overhead walking lunge, 10 steps (right hand)
7 Burpees
45 pound dumbbell Overhead walking lunge, 10 steps (left hand)

Post total rounds.

Dumbbells

Barbell & weights

Squat rack

Muscle-ups, Overhead Squats, Toes-to-Bar, GHD Sit-ups

Five rounds for time of:
5 Muscle-ups
115 pound Overhead squat, 10 reps
15 Toes to bar
20 GHD Sit-ups

Post total time.

Pull-up bar

Barbell & weights

Rings

28 mins
Row, Box Jumps, Back Extensions, Deadlift

Three rounds for time of:
Row 500 meters
30 Box jumps, 24 inch box
25 Back extensions
205 pound Deadlift, 20 reps

Post total time.

Box

Barbell & weights

Bench

Rowing machine

24 mins
Coach's Notes

1RM Clean & Jerk

Barbell & weights

Double Unders, Wall Ball

Three rounds for time of:
50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Post total time.

Skipping rope

Medicine ball

14 mins
Squat Clean Thrusters, Chest-to-bar Pull-ups

5 rounds for time of:
5 Squat Clean Thrusters 135 lbs
10 Chest-to-bar pull-ups

Post total time.

Pull-up bar

Barbell & weights

12 mins
Run, Burpees

6 rounds for time of:
400m Run
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post total time.

Room to run

29 mins
Isabel

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Barbell & weights

6 mins
5k Run

Run a 5k.

Room to run

28 mins
Roy

5 rounds for time of:
15 Deadlifts 225 lbs
20 Box Jumps (24 in.)
25 Pull-ups

Post total time.

Pull-up bar

Box

Barbell & weights

27 mins
Angie

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Pull-up bar

23 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Coach's Notes

Three rounds for time of:
30 Push-ups, release hands from floor at the bottom
12' Wall climb
95 pound Overhead squat, 21 reps
12' Wall climb

Seven minute time cap. Score time of completion or reps completed within the cap.

Barbell & weights

9 mins
Clean, Ring Handstand Push-ups

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Barbell & weights

Rings

12 mins
Deadlift, Pistols, Double Unders

Complete as many rounds as possible in seven minutes of:
315 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint

Room to run

Skipping rope

Barbell & weights

Pyramid Double Helen

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

Pull-up bar

Kettlebell

28 mins
Amanda

9-7-5 reps of:
Muscle-ups
Squat Snatch, 135 lbs

Post total time.

Barbell & weights

Rings

13 mins
Deadlift 1-10-1-20-1-30

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads)

Barbell & weights

AMRAP 400m Run

For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run.

Post rounds completed and the total distance covered.

Room to run

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).

1 minute rest in between rounds.

Box

Barbell & weights

Rowing machine

Joshie

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm,
21 L Pull-ups,
40 pound Dumbbell snatch, 21 reps, left arm,
21 L Pull-ups.

These are squat not power snatches.

Pull-up bar

Dumbbells

Barbell & weights

31 mins
Thrusters, Run

5 rounds for time of:
15 Thrusters 135 lbs
400 m Run

Post total time.

Room to run

Barbell & weights

25 mins
Johnson

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Post total rounds.

Barbell & weights

Rings

Lunges, Pull-ups, Sit-ups

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

Post time.

Pull-up bar

16 mins
Back Squats, Toes-to-Bar, Kettlebell Swings

For Time:
20 Back Squats 225 lbs
40 Toes-to-Bar
60 Kettlebell Swings 2 pood

Post total time.

Pull-up bar

Kettlebell

Barbell & weights

Squat rack

12 mins
Luce

Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

Post total time.

Room to run

Rings

40 mins
Dumbbell Push Jerk, Box Jumps

Complete as many rounds in 15 minutes as you can of:
50 pound dumbbell Push jerk, 5 reps
7 Box jumps, 30 inch box

Post total rounds.

Box

Dumbbells

Barbell & weights

Pull-ups, Ring Dips, Sit-ups, Air Squats

Ten rounds for time of:
10 Pull-ups
10 Dips
10 Sit-ups
10 Squats

Post total time.

Pull-up bar

21 mins
Overhead Walk, Wall Ball, Farmer's Walk

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.

Medicine ball

Barbell & weights

25 mins
Deadlift, Ring Handstand Push-ups

Five rounds for load and time of:
Deadlift, 5 reps
5 Ring handstand push-ups

Post time and load.

Barbell & weights

Rings

11 mins
Weighted Pull-ups, Strict Pull-ups, Kipping Pull-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(which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.

Post time and number of sets to completion. Post Sets to "Total Reps", we will be changing this to "Total Sets" in the future.

Pull-up bar

Dumbbells

24 mins
Double Unders, Box Jumps, Kettlebell Swings

5 rounds for time of:
40 Double Unders
30 Box Jump - 24 in.s
20 Kettlebell Swings 1.5 pood

Post total time.

Box

Kettlebell

23 mins
Dumbbell Thrusters, GHD Sit-ups

Three rounds for time of:
50 pound dumbbell Thruster, 15 reps
30 GHD situps

Post total time.

Dumbbells

Barbell & weights

11 mins
RJ

Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Post total time.

Rope

47 mins
Overhead Walking Lunges, Burpees

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Barbell & weights

17 mins
Overhead Squat 1-1-1-1-1-1-1

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

Barbell & weights

100m repeats

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round.

Room to run

5 mins
Muscle-ups, Forward Rolls, Pistols, Handstand Walks

3 rounds for time of:
10 Muscle-ups
10 Forward Rolls
20 Pistols
20 yd Handstand Walk

Post total time.

Rings

23 mins
Row, Wall-ball

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

Rowing machine

24 mins
Row, Bench Press

For time:
500m Row
30 Bench Presses (body weight)
1000m Row
20 Bench Presses (body weight)
2000m Row
10 Bench Presses (body weight)

Post total time.

Barbell & weights

Bench

Rowing machine

26 mins
Elizabeth

21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Barbell & weights

Rings

13 mins
Pull-ups, Push-ups, Air Squats

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Air Squats

Post total time.

Pull-up bar

17 mins
Deadlift 5-5-5-5-5

Five rounds of five reps each of deadlift.

Barbell & weights

Front Squats, Chest to bar Pull-ups, Double Unders

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

Post total rounds.

Pull-up bar

Skipping rope

Barbell & weights

Squat rack

Northwest Regional Event 4

For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 1.5 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 1.5 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 1.5 pood

Kettlebell

Barbell & weights

Rope

Rowing machine

25 mins
South Central Regional Event 4

For Time:
10 Muscle-ups
15 Handstand Push-ups
20 Squat Cleans 155 lbs
550 m Run

Post total time.

Room to run

Barbell & weights

Rings

14 mins
Northeast Regional Event 1

21-15-9 reps of:
Overhead Squats 135 lbs
Chest to bar Pull-ups

Post total time.

Pull-up bar

Barbell & weights

11 mins
Randy

75# Power Snatch, 75 reps

Post total time.

Barbell & weights

9 mins
800m Repeats

Four rounds, each for time of:
800 meter run.

Rest as needed between efforts.

Room to run

14 mins
Shoulder Press 5-5-5-5-5

Shoulder Press 5-5-5-5-5

Barbell & weights

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Post total time.

Pull-up bar

Kettlebell

Barbell & weights

40 mins
Arnie

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Post total time.

Kettlebell

Barbell & weights

32 mins
Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post total time.

Pull-up bar

Skipping rope

Box

Medicine ball

Barbell & weights

30 mins
Weighted Pull-ups, Sprints, Ring Handstand Push-ups

Complete as many rounds in 12 minutes as you can of:
50 pound dumbbell Weighted pull-up, 3 reps
Sprint 50 meters
3 Ring handstand push-ups

Post rounds and fractions of rounds completed.

Room to run

Pull-up bar

Dumbbells

Rings

L Sit, Good Mornings, Abmat Sit-ups, Back Extensions

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

For the L-sit, accumulate 60sec. For the Good mornings and Back extensions, minimize rest over speeding the movement. For the Abmat sit-ups (substitute a rolled-up towel if needed), feet unanchored with soles together.

Barbell & weights

Bench

Paralettes

25 mins
Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

9 mins
Back Squat 5-5-5-5-5

Five rounds of five reps each of back squat.

Barbell & weights

Squat rack

J.T.

21-15-9 reps for time of:

Hand-Stand Push-ups,
Ring Dips
Push-ups

Rings

17 mins
Shoulder to Overhead, Burpees

For Time:
185 pound barbell, Shoulder to overhead, 20 reps
40 Burpees

Partition as needed, any order.

Barbell & weights

9 mins
Annie

50-40-30-20 and 10 rep rounds of:

Double-unders,
Sit-ups.

Skipping rope

11 mins
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.

Barbell & weights

Rope

21 mins
Clean & Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of clean and jerk.

Barbell & weights

Eva

Five rounds for time of:

Run 800 meters,
2 pood Kettlebell swing, 30 reps,
30 Pull-ups.

Pull-up bar

Kettlebell

44 mins
Karen

For time:
150 Wallball shots, 20 pound ball

Medicine ball

10 mins
Muscle-ups, Power Cleans, Run

5 rounds for time of:
5 Muscle-ups
10 Power Cleans 135 lbs
220 m Run

Post total time.

Room to run

Barbell & weights

Rings

21 mins
Handstand Push-ups, Dumbbell Squat Cleans, L Pull-ups

7 rounds for time of:
10 Handstand Push-ups
10 Dumbbell Squat Cleans 45 lbs
10 L Pull-ups

Post total time.

Pull-up bar

Dumbbells

Barbell & weights

28 mins
Jerry

For Time:
1 mi Run
2000 m Row
1 mi Run

Post total time.

Room to run

Rowing machine

26 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Squat Cleans, Sit-ups

As many rounds as possible in 7 minutes of:
10 Squat Cleans 95 lbs
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.

Post total rounds.

Barbell & weights

Dumbbells - Deadlift, Hang Clean, Push Press, Squat

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Dumbbells

Barbell & weights

Barbara

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

***Subtract your rest time (12 minutes) from your completion time to get your total time.

Pull-up bar

30 mins
Squat Snatch, Pull-ups - Chest To Bar

21, 15, 9 reps of:
Squat Snatch 95 lbs
Pull-up - Chest To Bar

Post total time.

Pull-up bar

Barbell & weights

14 mins
5k Run

Run a 5k.

Room to run

28 mins
Burpees, Sit-ups, Kettlebell Swings, Pull-ups, Handstand Push-ups

For Time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings 1.5 pood
40 Pull-ups
30 Handstand Push-ups

Post total time.

Pull-up bar

Kettlebell

21 mins
Front Squat 3-3-3-3-3

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

Post loads.

Barbell & weights

Squat rack

Handstand Push-ups, Pull-ups, Kettlebell Swings, Sit-ups, Burpees

For Time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 1.5 pood
60 Sit-up - Standards
70 Burpees

Post total time.

Pull-up bar

Kettlebell

21 mins
Wall Ball, Muscle-ups

For Time:
50 Wall Balls 20 lbs
10 Muscle-ups
40 Wall Balls 20 lbs
8 Muscle-ups
30 Wall Balls 20 lbs
6 Muscle-ups
20 Wall Balls 20 lbs
4 Muscle-ups
10 Wall Balls 20 lbs
2 Muscle-ups

Post total time.

Medicine ball

Rings

20 mins
Paul

5 rounds for time of:
50 Double Unders
35 Knees-to-elbows
20 yd Overhead Walk 185 lbs

Post total time.

Pull-up bar

31 mins
Run & Squat

Four rounds for time of:
Run 400 meters
50 Squats

Post total time.

Room to run

15 mins
Hang Power Cleans, Burpees

3 rounds for time of:
15 Hang Power Cleans, 135 lbs
15 Burpees

Post total time.

Barbell & weights

9 mins
Back Squats, Ring Dips

5 rounds for time of:
3 Back Squats
20 Ring Dips

Post total time and loads.

Barbell & weights

Squat rack

Rings

14 mins
Clean Every Minute

Clean one rep every minute on the minute for 15 minutes.

Post the highest and lowest loads.

Barbell & weights

Walking Lunges, Air Squats, Back Extensions

3 rounds for time of:
100 ft Walking Lunge
50 Air Squats
25 Back Extensions

Post total time.

Bench

12 mins
Row, Rest

Four rounds for time of:
Row 500 meters
Rest 3 minutes

Post time per round.

Rowing machine

8 mins
McGhee

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

Post total rounds.

Box

Barbell & weights

Filthy Fifty

For time:
50 Box jumps 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.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

31 mins
Snatch Balance 1-1-1-1-1-1-1

Snatch Balance 1-1-1-1-1-1-1

Barbell & weights

Erin

Five rounds for time of:
40 pound Dumbbells split clean x 15 reps,
21 Pull-ups.

Pull-up bar

Dumbbells

Barbell & weights

20 mins
Back Squat, Handstand walk

5 rounds for time of:
20 Back Squats, 135 lbs
20 yd Handstand walk

Post total time.

Barbell & weights

Squat rack

19 mins
DT

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Barbell & weights

15 mins
Row, Double Unders, Burpees

For Time:
500 m Row
150 Double Unders
50 Burpees

Post total time.

Rowing machine

14 mins
Overhead Squat 5-5-5-5-5

Overhead Squat 5-5-5-5-5

Barbell & weights

Dumbbell Clean and Jerk, Weighted Pull-up

For Time:
10 Dumbbell Clean and Jerks
1 Weighted Pull-up
9 Dumbbell Clean and Jerks
2 Weighted Pull-ups
8 Dumbbell Clean and Jerks
3 Weighted Pull-ups
7 Dumbbell Clean and Jerks
4 Weighted Pull-ups
6 Dumbbell Clean and Jerks
5 Weighted Pull-ups
5 Dumbbell Clean and Jerks
6 Weighted Pull-ups
4 Dumbbell Clean and Jerks
7 Weighted Pull-ups
3 Dumbbell Clean and Jerks
8 Weighted Pull-ups
2 Dumbbell Clean and Jerks 0
9 Weighted Pull-ups
1 Dumbbell Clean and Jerk
10 Weighted Pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Post load and time.

Pull-up bar

Dumbbells

Barbell & weights

25 mins
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.

Post total reps from all 32 intervals.

Pull-up bar

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

Seven rounds of one rep each of split jerk.

Barbell & weights

Front Squats, L Pull-ups

7 rounds for time of:
3 Front Squats, 185 lbs
7 L Pull-ups

Post total time.

Pull-up bar

Barbell & weights

Squat rack

12 mins
Double Unders, Box Jumps, Kettlebell Swings

5 rounds for time of:
40 Double Unders
30 Box Jump - 24 in.s
20 Kettlebell Swings 1.5 pood

Post total time.

Box

Kettlebell

24 mins
Thruster 3-3-3-3-3-3-3

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

Barbell & weights

30 Muscle-Ups

30 muscle-ups for time.

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

Pull-up bar

Rings

16 mins
Snatch 1-1-1-1-1-1-1

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

Post loads.

Barbell & weights

Chest to bar pull-ups, Box Jumps - 30in, GHD Sit-ups

10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups - Chest To Bar
Box Jump - 30ins
GHD Sit-ups

Post total time.

Pull-up bar

Box

13 mins
Deadlifts, Double Unders

3 rounds for time of:
10 Deadlifts 275 lbs
50 Double Unders

Post total time.

Barbell & weights

11 mins
Row, Dumbbell Squat Snatches

For Time:
1000 m Row
50 Dumbbell Squat Snatches 40 lbs
750 m Row
35 Dumbbell Squat Snatches 40 lbs
500 m Row
20 Dumbbell Squat Snatches 40 lbs

These are one-arm squat snatches, alternating arms.

Post total time.

Dumbbells

Barbell & weights

Rowing machine

23 mins
Walk On Hands, Handstand Holds, Handstand Push-ups

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

Post total time to comments MINUS the six minutes of static handstands.

Room to run

24 mins
Continuous Pull-ups, Handstand Push-ups

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.

Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

Room to run

Pull-up bar

Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

Murph

Complete for time:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Room to run

Pull-up bar

46 mins
Back Extensions, Knees to Elbows, Overhead Squats

As many rounds as possible in 15 minutes of:
15 Back Extensions
15 Knees to Elbows
15 Overhead Squats 95 lbs

Post total rounds.

Pull-up bar

Barbell & weights

Bench

Weighted Pull-ups 1-1-1-1-1-1-1

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

Post loads.

Pull-up bar

Run, Wall Balls

As many rounds as possible in 20 minutes of:
400 m Run
40 Wall Balls, 20 lbs

Post total rounds.

Room to run

Medicine ball

Double Unders, L Pull-ups, Dumbbell Squat Cleans

3 rounds for time of:
30 Double Unders
25 L Pull-ups
20 Dumbbell Squat Cleans 50 lbs

Post total time.

Pull-up bar

Dumbbells

Barbell & weights

25 mins
Deadlift, Push-ups

10 rounds for time of:
15 Deadlifts 135 lbs
15 Push-ups

Post total time.

Barbell & weights

17 mins
L-Rope Climb, Handstand Push-ups, One Legged Squats

5 rounds for time of:
1 15 ft L-Rope Climb
5 Handstand Push-ups (paralletes)
10 Overhead Squats - one leg 45 lbs

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post total time.

Barbell & weights

Rope

18 mins
Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time.

Pull-up bar

Dumbbells

Kettlebell

13 mins
Muscle-ups, Back Squats

For Time:
5 Muscle-ups
15 Back Squats 95 lbs
10 Muscle-ups
30 Back Squats 95 lbs
15 Muscle-ups
45 Back Squats 95 lbs
10 Muscle-ups
30 Back Squats 95 lbs
5 Muscle-ups
15 Back Squats 95 lbs

Post total time.

Barbell & weights

Squat rack

Rings

24 mins
Deadlift, Overhead Squat

21-15-9 reps of:
Deadlifts 225 lbs
Overhead Squats 135 lbs

Post total time.

Barbell & weights

13 mins
Shoulder Press 3-3-3-3-3-3-3

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

Barbell & weights

War Frank

3 rounds for time of:
25 Muscle-ups
100 Air Squats
35 GHD Sit-ups

Post total time.

Rings

32 mins
Air Squats, Push-ups, Pull-ups, Sit-up - Standards

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

Post total time.

Pull-up bar

31 mins
Overhead Squat, Front Squat, Back Squat

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.

Barbell & weights

Squat rack

Wall Ball, Rope Climb, Run

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

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

Post total reps.

Room to run

Medicine ball

Rope

CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

5k Run

Run a 5k.

Room to run

27 mins
Garrett

3 rounds for time of:
75 Air Squats
25 Ring Handstand Push-ups
25 L Pull-ups

Post total time.

Pull-up bar

Rings

27 mins
2/3 Body Weight Thrusters, Pull-ups

Five rounds for max reps of:
2/3 Body weight thruster
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

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

Set up three bars and storm through for time.

Post total time.

Barbell & weights

Bench

31 mins
Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 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 as Round Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71

Pull-up bar

Rowing machine

The Chipper

For Time:
15 Squat Cleans 155 lbs
30 Toe to Bars
30 Box Jump - 24" Boxes
15 Muscle-ups
30 Dumbbell Push Presses 40 lbs
30 Double Unders
15 Thrusters 135 lbs
30 Pull-ups
30 Burpees
Overhead Walking Lunge 45 lbs

Post total time.

Pull-up bar

Box

Dumbbells

Barbell & weights

Rings

33 mins
400m Walking Lunge

For Time:
400 m Walking Lunges

Post total time and number of steps

Room to run

16 mins
Coach's Notes

As many reps as possible in 8 minutes of:
4 Handstand Push-ups (paralletes)
8 Kettlebell Swings 70 lbs
12 GHD Sit-ups

Do it like an AMRAP workout.
Post total reps.

Kettlebell

Coach's Notes

1RM Snatch

Barbell & weights

Row, Power Cleans, Thrusters

Five rounds for time of:
Row 500 meters
135 pound Power clean, 12 reps
95 pound Thruster, 15 reps

Post total time.

Barbell & weights

Rowing machine

32 mins
Wall Ball, L Pull-ups

For time:
50 Wall Balls 20 lbs
25 L Pull-ups
40 Wall Balls 20 lbs
20 L Pull-ups
30 Wall Balls 20 lbs
15 L Pull-ups
20 Wall Balls 20 lbs
10 L Pull-ups

Post total time.

Pull-up bar

Medicine ball

20 mins
Back Squat 2-2-2-2-2-2-2-2-2-2

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Barbell & weights

Squat rack

Stephen

30, 25, 20, 15, 10, 5 reps of:
GHD Sit-ups
Back Extensions
Knees to Elbows
Stiff-legged Deadlifts 95 lbs

Post total time.

Pull-up bar

Barbell & weights

Bench

26 mins
Deadlift 5-5-5-5-5-5-5

Deadlift 5-5-5-5-5-5-5

Barbell & weights

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

Box

Medicine ball

31 mins
Thrusters, Muscle-ups, Run

5 rounds for time of:
5 Thrusters 155 lbs
5 Muscle-ups
400 m Run

Post total time.

Room to run

Barbell & weights

Rings

26 mins
Power Snatch, Snatch Balance, Overhead Squat

7 rounds for time of:
7 Power Snatches 95 lbs
7 Snatch Balances 95 lbs
7 Overhead Squats 95 lbs

Post total time.

Barbell & weights

23 mins
Handstand Push-ups, Air Squats, Pull-ups, Push-ups

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Post total reps.

Pull-up bar

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

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

Barbell & weights

Squat rack

CrossFit Total II

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total weight lifted.

Barbell & weights

Bench

Row, Thrusters

5 rounds for time of:
500 m Row
7 Thrusters 135 lbs

Post total time.

Barbell & weights

Rowing machine

19 mins
Deadlifts, Pull-ups

For time:
15 Deadlifts 225 lbs
50 Pull-ups
12 Deadlifts 225 lbs
40 Pull-ups
9 Deadlifts 225 lbs
30 Pull-ups
6 Deadlifts 225 lbs
20 Pull-ups
3 Deadlifts 225 lbs
10 Pull-ups

Post total time.

Pull-up bar

Barbell & weights

22 mins
Double Unders, Back Extensions

3 rounds for time of:
50 Double Unders
50 Back Extensions

Post total time.

Bench

12 mins
Clean and Jerk, GHD Sit-ups

3 rounds for time of:
10 Clean and Jerks 135 lbs
30 GHD Sit-ups

Post total time.

Barbell & weights

14 mins
100 Burpee Pull-ups

For Time:
100 Burpee Pull-ups

Post total time.

Ideally, the pull-up bar is one foot above your reach.

Pull-up bar

17 mins
Deadlift 3-3-3-3-3

Five rounds of three reps of deadlift.

Barbell & weights

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).

1 minute rest in between rounds.

Box

Barbell & weights

Rowing machine

Coach's Notes

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes.

Post reps per each minute.

Room to run

Pull-up bar

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

Push Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of push jerk.

Barbell & weights

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

8 mins
Power Clean 1-1-1-1-1-1-1

Power Clean 1-1-1-1-1-1-1

Post loads.

Barbell & weights

Wall Ball, Pull-ups

5 rounds for time of:
50 Wall Balls @ 20 lbs to a 10 ft. target
25 Pull-ups

Post total time.

Pull-up bar

Medicine ball

27 mins
Run, GHD Sit-ups, Hip Extensions

5 rounds for time of:
400 m Run
25 GHD Sit-ups
25 Hip Extensions

Post total time.

Room to run

23 mins
Muscle-ups, Air Squats

3 rounds for time of:
12 Muscle-ups
75 Air Squats

Post total time.

Rings

19 mins
Barbara

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

***Subtract your rest time (12 minutes) from your completion time to get your total time.

Pull-up bar

28 mins
Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Angie

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Pull-up bar

23 mins
5k Row

Row a 5k for time.

Rowing machine

22 mins
Snatch 1-1-1-1-1-1-1

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

Post loads.

Barbell & weights

5k Row

Row a 5k for time.

Rowing machine

22 mins
Coach's Notes

Bench Press 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads)

Barbell & weights

Bench

Deadlift 1-10-1-20-1-30

Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads)

Barbell & weights

Front Squat 1-10-1-20-1-30

Front Squat 1-10-1-20-1-30 reps

Post loads.

Barbell & weights

Squat rack

Diane

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post total time.

Barbell & weights

10 mins
Rope Climbs, Ring Dips, Air Squats

Three rounds for time of:
5 Ascents of a 15' rope
21 Ring dips
50 Squats

Post total time

Rings

Rope

19 mins
Squat Clean 1-1-1-1-1-1-1

Seven rounds of one rep each of squat clean.

Barbell & weights

Pull-ups, HSPUs

21, 18, 15, 12, 9, 6, 3 reps of:
Pull-ups
Handstand Push-ups

Post total time.

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Pull-up bar

22 mins
Back Squat 3-3-3-3-3

Five rounds of three reps each of back squat.

Barbell & weights

Squat rack

Rows, Turkish Get-Ups

As many rounds as possible in 20 minutes of:
500 m Row
25 Turkish Get-Up, 60lb dumbbell

Post total rounds.

Dumbbells

Rowing machine

CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

5k Run

Run a 5k.

Room to run

27 mins
Run, Hip & Back Extensions, GHD Sit-ups, Hip Extensions, Knees-to-elbows, etc.

For Time:
800 m Run
30 Hip & Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees-to-elbows
30 Back Extensions
30 ABMAT Sit-ups

Post total time.

Room to run

Pull-up bar

Bench

15 mins
Split Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of split jerk.

Barbell & weights

Lumberjack 20

for time:

20 Deadlifts 275 lbs
Run 400m
20 KB swings 2 poods
Run 400m
20 Overhead Squats 115 lbs
Run 400m
20 Burpees
Run 400m
20 Pull-ups (Chest to Bar)
Run 400m
20 Box jumps 24"
Run 400m
20 Dumbbell Squat Cleans 45 lbs
Run 400m

Post total time.

Pull-up bar

Box

Dumbbells

Barbell & weights

33 mins
Row, GHD Sit-ups, Back Extensions

For Time:
1000 m Row
21 GHD Sit-ups
21 Back Extensions
15 GHD Sit-ups
15 Back Extensions
9 GHD Sit-ups
9 Back Extensions

Post total time.

Bench

Rowing machine

9 mins
Run, Power Cleans

3 rounds for time of:
800 m Run
21 Power Cleans, 155 lbs

Post total time.

Room to run

Barbell & weights

24 mins
Thrusters (right arm), Thrusters (left arm), Pull-up - One Arm (right), Pull-up - One arm (left)

15, 12, 9 reps of:
Thrusters (right arm) 60 lbs
Thrusters (left arm) 60 lbs
Pull-up - One Arm (right) 60 lbs
Pull-up - One arm (left) 60 lbs

Post total time.

Pull-up bar

Barbell & weights

18 mins
Front Squat 3-3-3-3-3

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

Post loads.

Barbell & weights

Squat rack

Joshie

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm,
21 L Pull-ups,
40 pound Dumbbell snatch, 21 reps, left arm,
21 L Pull-ups.

These are squat not power snatches.

Pull-up bar

Dumbbells

Barbell & weights

30 mins
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

Set up three bars and storm through for time.

Post total time.

Barbell & weights

Bench

32 mins
Coach's Notes

Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post total rounds.

Skipping rope

Bench

Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift.

Barbell & weights

Burpees, Back Squats

As many rounds as possible in 20 minutes of:
25 Burpees
15 Body Weight Back Squats

Post total rounds.

Barbell & weights

Squat rack

Coach's Notes

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

Post time and weight used for pull-ups

Room to run

Pull-up bar

18 mins
Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

Elizabeth

21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Barbell & weights

Rings

13 mins
Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

8 mins
Angie

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Pull-up bar

22 mins
Push Jerk, L Pull-ups

5 rounds for time of:
15 Push Jerks 95 lbs
15 L Pull-ups

Post total time.

Pull-up bar

Barbell & weights

18 mins
Eva

Five rounds for time of:

Run 800 meters,
2 pood Kettlebell swing, 30 reps,
30 Pull-ups.

Pull-up bar

Kettlebell

44 mins
Clean & Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of clean and jerk.

Barbell & weights

Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Filthy Fifty

For time:
50 Box jumps 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.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

32 mins
Continuous Pull-ups

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.

Room to run

Pull-up bar

CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Snatch, Overhead Squat, Run

5 rounds for time of:
3 Snatches 95 lbs
15 Overhead Squats 95 lbs
400 m Run

Post total time.

Room to run

Barbell & weights

22 mins
800m Repeats

Four rounds, each for time of:
800 meter run.

Rest as needed between efforts.

Room to run

14 mins
Coach's Notes

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

Post total time.

Pull-up bar

31 mins
Annie

50-40-30-20 and 10 rep rounds of:

Double-unders,
Sit-ups.

Skipping rope

12 mins
Back Squat 5-5-5-5-5

Five rounds of five reps each of back squat.

Barbell & weights

Squat rack

Nate

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post total rounds completed.

Kettlebell

Rings

Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

24 mins
Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

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.

Barbell & weights

Rope

22 mins
Walking Lunges, Sit-ups - Standards

4 rounds for time of:
50m Walking Lunge
50 Sit-up - Standards

Post total time.

14 mins
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.

Post total reps from all 32 intervals.

Pull-up bar

Weighted Pull-ups 1-1-1-1-1-1-1

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

Post loads.

Pull-up bar

Tyler

5 rounds for time of:
7 Muscle-ups
21 Sumo Deadlift High-pulls 95 lbs

Post total time.

Barbell & weights

Rings

21 mins
Hip & Back Extensions, Run

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

Bench

20 mins
Hang Squat Cleans, Push-ups

5 rounds for time of:
15 Hang Squat Cleans, 135 lbs
30 Push-ups

Post total time.

Barbell & weights

22 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Elizabeth

21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Barbell & weights

Rings

13 mins
Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

8 mins
Thruster 1-1-1-1-1-1-1

Thruster 1-1-1-1-1-1-1 reps

Post loads.

Barbell & weights

30 Muscle-Ups

30 muscle-ups for time.

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

Pull-up bar

Rings

16 mins
Power Cleans, Sit-up - Standards, Back Extensions

21, 18, 15, 12, 9, 6, 3 reps of:
Power Cleans 95 lbs
Sit-up - Standards
Back Extensions

Post total time.

Barbell & weights

Bench

15 mins
Run, Pistols, Sit-ups - Standard

For Time:
800m Run
15 Pistols
15 Pistols
25 Sit-up - Standards
12 Pistols
12 Pistols
25 Sit-up - Standards
9 Pistol
9 Pistols
25 Sit-up - Standards
800m Run

Post total time.

Room to run

20 mins
Walking Lunge, Pull-ups, Box Jumps, Double Unders, Ring Dips, KTE, KB Swings, etc.

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

Pull-up bar

Skipping rope

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

Rings

Rope

23 mins
Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time.

Pull-up bar

Dumbbells

Kettlebell

12 mins
Snatch 1-1-1-1-1-1-1

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

Post loads.

Barbell & weights

Thrusters, Hanging Power Cleans, Sumo Deadlift High-pull

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post total rounds completed.

Barbell & weights

Angie

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Pull-up bar

23 mins
Squat Cleans and GHD Sit-ups

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post total time.

Barbell & weights

15 mins
Bench Press, Pull-ups, Back Squat

Five rounds for max reps of:

Body weight bench press,
Pull-ups,
Body weight back squat.

Post reps for all three exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

Squat rack

Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift.

Barbell & weights

Handstand Push-ups, L Pull-ups

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

Post total time.

Pull-up bar

23 mins
GHD Sit-ups, Back Extensions

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Bench

14 mins
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

Post total time.

Room to run

Pull-up bar

Barbell & weights

23 mins
Front Squat 3-3-3-3-3

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

Post loads.

Barbell & weights

Squat rack

Annie

50-40-30-20 and 10 rep rounds of:

Double-unders,
Sit-ups.

Skipping rope

12 mins
Diane

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post total time.

Barbell & weights

10 mins
Barbara

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

***Subtract your rest time (12 minutes) from your completion time to get your total time.

Pull-up bar

28 mins
Push Jerk 3-3-3-3-3

Five rounds of three reps each of push jerk.

Barbell & weights

Walking Lunges, Box Jump - 24 in, Weighted Pull-ups

4 rounds for time of:
100ft Walking Lunge 30 lb dumbbells
30 Box Jump - 24 in.
20 Weighted Pull-ups 30 lbs

Post total time.

Pull-up bar

Box

Dumbbells

28 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Run, Burpees

6 rounds for time of:
400m Run
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post total time.

Room to run

29 mins
Clean & Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of clean and jerk.

Barbell & weights

5k Run

Run a 5k.

Room to run

27 mins
Elizabeth

21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Barbell & weights

Rings

14 mins
Row, Thrusters, Pull-ups

For time:
1000m Row
21 Thrusters 95 lbs
21 Pull-ups
750m Row
15 Thrusters 95 lbs
15 Pull-ups
500m Row
9 Thrusters 95 lbs
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Post total time.

Room to run

Pull-up bar

Barbell & weights

Rowing machine

23 mins
Weighted Pull-ups 1-1-1-1-1-1-1

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

Post loads.

Pull-up bar

Power Snatch, Run

5 rounds for time of:
15 Power Snatches 95 lbs
400m Run

Post total time.

Room to run

Barbell & weights

22 mins
Overhead Squat 3-3-3-3-3

Five sets of three reps each of overhead squat.

Barbell & weights

Nate

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post total rounds completed.

Kettlebell

Rings

Thrusters, Hanging Power Cleans, Sumo Deadlift High-pull

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post total rounds completed.

Barbell & weights

Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Hang Power Clean 1-1-1-1-1-1-1

Hang Power Clean 1-1-1-1-1-1-1

Post loads.

Barbell & weights

Lunges, Pull-ups, Sit-ups

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

Post time.

Pull-up bar

16 mins
Karen

For time:
150 Wallball shots, 20 pound ball

Medicine ball

11 mins
Push Press 1-1-1-1-1-1-1

Push Press 1-1-1-1-1-1-1

Barbell & weights

Double Unders, Sit-ups

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

Post numbers of sit-ups and double-unders to comments.

Skipping rope

Ryan

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post total time.

Each burpee terminates with a jump one foot above max standing reach.

Rings

23 mins
Front Squat 1-1-1-1-1-1-1

Seven rounds of one rep each of front squat.

Barbell & weights

Squat rack

Continuous Pull-ups

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.

Room to run

Pull-up bar

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

Set up three bars and storm through for time.

Post total time.

Barbell & weights

Bench

32 mins
800m Repeats

Four rounds, each for time of:
800 meter run.

Rest as needed between efforts.

Room to run

14 mins
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.

Post total reps from all 32 intervals.

Pull-up bar

Deadlift 5-5-5-5-5

Five rounds of five reps each of deadlift.

Barbell & weights

L Pull-up, L Rope Climb

Three rounds for time of:

21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Pull-up bar

Rope

21 mins
Row, Burpees, Run

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Rowing machine

20 mins
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).

1 minute rest in between rounds.

Box

Barbell & weights

Rowing machine

J.T.

21-15-9 reps for time of:

Hand-Stand Push-ups,
Ring Dips
Push-ups

Rings

16 mins
Back Squat 1-1-1-1-1-1-1

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

Barbell & weights

Squat rack

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round.

Pull-up bar

10k Run

Run a 10k.

Room to run

52 mins
Continuous Clean and Jerks

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.

Substitutions: 95#, 65#, 45#, or Medicine Ball Clean and Jerk.

Room to run

Medicine ball

Barbell & weights

Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Wall Ball, GHD Sit-ups, Back Extensions

As many rounds as possible in 20 minutes of:
10 Wall Balls 20 lbs
10 GHD Sit-ups
10 Back Extensions

Post total rounds.

Medicine ball

Bench

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

DT

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Barbell & weights

18 mins
Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

Filthy Fifty

For time:
50 Box jumps 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.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

33 mins
30 Muscle-Ups

30 muscle-ups for time.

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

Pull-up bar

Rings

16 mins
Hang Power Clean 1-1-1-1-1-1-1

Hang Power Clean 1-1-1-1-1-1-1

Post loads.

Barbell & weights

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post total time.

Room to run

Barbell & weights

19 mins
Thruster 1-1-1-1-1-1-1

Thruster 1-1-1-1-1-1-1 reps

Post loads.

Barbell & weights

GHD Sit-ups, Back Extensions

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Bench

14 mins
Weighted Pull-ups, Strict Pull-ups, Kipping Pull-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(which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.

Post time and number of sets to completion. Post Sets to "Total Reps", we will be changing this to "Total Sets" in the future.

Pull-up bar

Dumbbells

26 mins
Nate

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post total rounds completed.

Kettlebell

Rings

Front Squats, GHD Sit-ups

For Time:
21 Front Squats 185 lbs
21 GHD Sit-ups
18 Front Squats 185 lbs
18 GHD Sit-ups
15 Front Squats 185 lbs
15 GHD Sit-ups
12 Front Squats 185 lbs
12 GHD Sit-ups
9 Front Squats 185 lbs
9 GHD Sit-ups
6 Front Squats 185 lbs
6 GHD Sit-ups
3 Front Squats 185 lbs
3 GHD Sit-ups

Post total time.

Barbell & weights

Squat rack

22 mins
Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift.

Barbell & weights

Badger

Complete three rounds for time of:

95 pound Squat clean, 30 reps,
30 Pull-ups,
Run 800 meters.

Pull-up bar

Barbell & weights

35 mins
Randy

75# Power Snatch, 75 reps

Post total time.

Barbell & weights

9 mins
10k Run

Run a 10k.

Room to run

51 mins
Eva

Five rounds for time of:

Run 800 meters,
2 pood Kettlebell swing, 30 reps,
30 Pull-ups.

Pull-up bar

Kettlebell

45 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

One Arm Push Press, One Arm Deadlift, Run

2 rounds for time of:
12 Right Arm Barbell Push-Presses
12 Left Arm Deadlifts
800m Run
12 Left Arm Barbell Push-Presses
12 Right Arm Deadlifts
800m Run

Post total time and loads.

Room to run

Barbell & weights

26 mins
Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round.

Pull-up bar

Thrusters, Hanging Power Cleans, Sumo Deadlift High-pull

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post total rounds completed.

Barbell & weights

Front Squat 3-3-3-3-3

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

Post loads.

Barbell & weights

Squat rack

Run, Kettlebell Swings, Handstand Push-ups

3 rounds for time of:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Handstand push-ups

Post time.

Dumbbells

Kettlebell

14 mins
400m Walking Lunge

For Time:
400 m Walking Lunges

Post total time and number of steps

Room to run

16 mins
Weighted Pull-ups, Strict Pull-ups, Kipping Pull-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(which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.

Post time and number of sets to completion. Post Sets to "Total Reps", we will be changing this to "Total Sets" in the future.

Pull-up bar

Dumbbells

25 mins
Handstand Push-ups, Bench Press, Push Press, Ring Dips

As many rounds as possible in 20 minutes of:
5 Handstand Push-ups
10 Bench Press 135 lbs
15 Push Press 95 lbs
20 Ring Dips

Post total rounds.

Barbell & weights

Bench

Rings

Wall Balls, Pull-ups

For Time:
50 Wall Balls 20 lbs
50 Pull-ups
35 Wall Balls 20 lbs
35 Pull-ups
20 Wall Balls 20 lbs
20 Pull-ups

Post total time.

Pull-up bar

Medicine ball

16 mins
Hang Power Snatch 1-1-1-1-1-1-1-1-1-1

Ten rounds of one rep each of hang power snatch.

Barbell & weights

Nasty Girls

3 rounds for time of:

50 Squats,
7 Muscle-ups,
135 pound Hang power cleans, 10 reps.

Barbell & weights

Rings

17 mins
Lunges, Pull-ups, Sit-ups

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

Post time.

Pull-up bar

16 mins
Hang Power Cleans, Ring Dips, Sit-ups

As many rounds as possible in 20 minutes of:
15 Hang Power Cleans 115 lbs
12 Ring Dips
21 ABMAT Sit-ups

Post total rounds.

Barbell & weights

Rings

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

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

Barbell & weights

Squat rack

Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Thrusters x 21, Double Unders x 21

5 rounds for time of:
21 Thrusters 75 lbs
21 Double Unders

Post total time.

Barbell & weights

18 mins
Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

Run, Pull-up Progression

For Time:
800m Run
40 L Pull-ups
800m Run
40 Pull-up (strict)s
800m Run
40 Pull-ups

Post total time.

Room to run

Pull-up bar

25 mins
Overhead Squat 5-5-5-5-5

Overhead Squat 5-5-5-5-5

Barbell & weights

Erin

Five rounds for time of:
40 pound Dumbbells split clean x 15 reps,
21 Pull-ups.

Pull-up bar

Dumbbells

Barbell & weights

21 mins
Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

Box

Medicine ball

29 mins
30 Muscle-Ups

30 muscle-ups for time.

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

Pull-up bar

Rings

17 mins
Thruster 1-1-1-1-1-1-1

Thruster 1-1-1-1-1-1-1 reps

Post loads.

Barbell & weights

Barbara

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

***Subtract your rest time (12 minutes) from your completion time to get your total time.

Pull-up bar

27 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

25 mins
Twins

"Twins"

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups

115 pound Thruster, 20 reps
20 L-Pull-ups

Post total time.

Pull-up bar

Barbell & weights

Rowing machine

27 mins
Row, Bench Press

For time:
500m Row
30 Bench Presses (body weight)
1000m Row
20 Bench Presses (body weight)
2000m Row
10 Bench Presses (body weight)

Post total time.

Barbell & weights

Bench

Rowing machine

28 mins
Dumbbell Walking Lunges, Box Jump - 24" Boxes, Weighted Pull-ups

4 rounds for time of:
30m Dumbbell Walking Lunge 30 lbs
30 Box Jump - 24" Boxes
20 Weighted Pull-ups 30 lbs

Post total time.

Pull-up bar

Box

Dumbbells

27 mins
Diane

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post total time.

Barbell & weights

11 mins
GHD Sit-ups, Back Extensions

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Bench

14 mins
Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Power Clean 1-1-1-1-1-1-1

Power Clean 1-1-1-1-1-1-1

Post loads.

Barbell & weights

Back Squat 5-5-5-5-5

Five rounds of five reps each of back squat.

Barbell & weights

Squat rack

800m Repeats

Four rounds, each for time of:
800 meter run.

Rest as needed between efforts.

Room to run

14 mins
Grace

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post total time.

Barbell & weights

7 mins
Push Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of push jerk.

Barbell & weights

Weighted Pull-ups, Strict Pull-ups, Kipping Pull-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(which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.

Post time and number of sets to completion. Post Sets to "Total Reps", we will be changing this to "Total Sets" in the future.

Pull-up bar

Dumbbells

26 mins
Front Squat 3-3-3-3-3

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

Post loads.

Barbell & weights

Squat rack

Hansen

5 rounds for time of:
30 Kettlebell Swings 70 lbs
30 Burpees
30 GHD Sit-ups

Post total time.

Kettlebell

36 mins
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.

Post total reps from all 32 intervals.

Pull-up bar

Elizabeth

21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Barbell & weights

Rings

14 mins
Shoulder Press 1-1-1-1-1-1-1

Seven rounds of one rep each of shoulder pres.

Barbell & weights

Sumo Deadlift High-pulls, Ring Dips

5 rounds for time of:
21 Sumo Deadlift High-pulls 95 lbs
21 Ring Dips

Post total time.

Barbell & weights

Rings

19 mins
Squat Snatch, Pull-ups - Chest To Bar

21, 15, 9 reps of:
Squat Snatch 95 lbs
Pull-up - Chest To Bar

Post total time.

Pull-up bar

Barbell & weights

15 mins
Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

25 mins
Filthy Fifty

For time:
50 Box jumps 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.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

33 mins
Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

Back Squat 3-3-3-3-3

Five rounds of three reps each of back squat.

Barbell & weights

Squat rack

Angie

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Pull-up bar

24 mins
100 Inverted Burpees

For Time:
100 Inverted Burpees

Post total time.

17 mins
Danny

As many rounds as possible in 20 minutes of:
30 Box Jump - 24" Boxes
20 Push Presses 115 lbs
30 Pull-ups

Post total rounds.

Pull-up bar

Box

Barbell & weights

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time.

Pull-up bar

Dumbbells

Kettlebell

13 mins
DT

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Barbell & weights

18 mins
30 Muscle-Ups

30 muscle-ups for time.

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

Pull-up bar

Rings

18 mins
Row, Burpees, Run

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Rowing machine

22 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift.

Barbell & weights

Lunges, Pull-ups, Sit-ups

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

Post time.

Pull-up bar

17 mins
5k Run

Run a 5k.

Room to run

27 mins
Hang Power Clean and Jerk

Hang power clean and jerk 1-1-1-1-1-1-1 reps

Post loads.

Barbell & weights

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post total time.

Room to run

Barbell & weights

20 mins
L Pull-up, L Rope Climb

Three rounds for time of:

21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

Pull-up bar

Rope

19 mins
GHD Sit-ups, Back Extensions

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Bench

15 mins
Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round.

Pull-up bar

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).

1 minute rest in between rounds.

Box

Barbell & weights

Rowing machine

Pull-ups, Ring Dips

10 rounds for time of:
10 Pull-ups
10 Ring dips

Pull-up bar

Rings

18 mins
800m Repeats

Four rounds, each for time of:
800 meter run.

Rest as needed between efforts.

Room to run

14 mins
Front Squat 3-3-3-3-3

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

Post loads.

Barbell & weights

Squat rack

Karen

For time:
150 Wallball shots, 20 pound ball

Medicine ball

10 mins
Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

Deadlift, Run

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

Barbell & weights

18 mins
Weighted Pull-ups, Strict Pull-ups, Kipping Pull-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(which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.

Post time and number of sets to completion. Post Sets to "Total Reps", we will be changing this to "Total Sets" in the future.

Pull-up bar

Dumbbells

27 mins
Split Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of split jerk.

Barbell & weights

Murph

Complete for time:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Room to run

Pull-up bar

47 mins
J.T.

21-15-9 reps for time of:

Hand-Stand Push-ups,
Ring Dips
Push-ups

Rings

17 mins
Hang Squat Clean, Rope Climb

Five rounds for time of:

155 pound Hang squat clean, 9 reps,
15 ft Rope climb, legless, 3 ascents.

Barbell & weights

Rope

25 mins
Back Squat 3-3-3-3-3

Five rounds of three reps each of back squat.

Barbell & weights

Squat rack

Pull-ups, Ring Dips, Sit-ups

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

Five pull-ups
Five ring dips
15 Sit-ups

Pull-up bar

Rings

CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

HSPU, L Pull-up, Lunge

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

5 Handstand Push-ups,
10 L Pull-ups,
15 Steps, Walking Lunge.

Pull-up bar

Jackie

For time:
1000m Row
50 - 45lbs Thrusters
30 Pull Ups

Post total time.

Pull-up bar

Barbell & weights

Rowing machine

12 mins
Clean & Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of clean and jerk.

Barbell & weights

Barbara

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

***Subtract your rest time (12 minutes) from your completion time to get your total time.

Pull-up bar

28 mins
Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time.

Pull-up bar

Dumbbells

Kettlebell

13 mins
Hip & Back Extensions, Run

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

Bench

20 mins
Lunges, Pull-ups, Sit-ups

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

Post time.

Pull-up bar

17 mins
Push Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of push jerk.

Barbell & weights

Row, Push Press

For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

Barbell & weights

Rowing machine

19 mins
Front Squat 3-3-3-3-3

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

Post loads.

Barbell & weights

Squat rack

Joshie

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm,
21 L Pull-ups,
40 pound Dumbbell snatch, 21 reps, left arm,
21 L Pull-ups.

These are squat not power snatches.

Pull-up bar

Dumbbells

Barbell & weights

31 mins
Ring Dips, Run, Push-ups, Run, HSPU, Run

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Rings

24 mins
Continuous Pull-ups

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.

Room to run

Pull-up bar

Squat Clean 1-1-1-1-1-1-1

Seven rounds of one rep each of squat clean.

Barbell & weights

Row, Burpees, Run

3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

Rowing machine

22 mins
Sumo Deadlift High-pulls, Ring Dips

7 rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps,
10 Ring dips.

Barbell & weights

Rings

12 mins
Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

9 mins
Double-unders, Squat Clean, Dips, Double-unders

For time:

45 Double-unders,
135 pound Squat clean, 45 reps,
45 Ring Dips,
45 Double-unders.

Skipping rope

Barbell & weights

Rings

22 mins
Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Row, SDHP, Pull-ups

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

Pull-up bar

Barbell & weights

Rowing machine

Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift.

Barbell & weights

Kettlebell, GHD Sit-ups, BE, Knees to Elbows

Five rounds for time of:

2 pood Kettlebell swings, 25 reps,
25 GHD Sit-ups,
25 Back Extensions,
25 Knees to Elbows.

Pull-up bar

Kettlebell

Bench

32 mins
Back Squat 5-5-5-5-5

Five rounds of five reps each of back squat.

Barbell & weights

Squat rack

30 Muscle-Ups

30 muscle-ups for time.

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

Pull-up bar

Rings

19 mins
Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

Box

Medicine ball

30 mins
Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round.

Pull-up bar

Elizabeth

21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Barbell & weights

Rings

14 mins
Thruster 1-1-1-1-1-1-1

Thruster 1-1-1-1-1-1-1 reps

Post loads.

Barbell & weights

GHD Sit-ups, Back Extensions

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Bench

14 mins
Barbara

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

***Subtract your rest time (12 minutes) from your completion time to get your total time.

Pull-up bar

28 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Overhead Walking Lunges, Burpees

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Barbell & weights

17 mins
HSPU, L Pull-up

For time:

15 Handstand push-ups,
1 L Pull-up,
13 Handstand push-ups,
3 L Pull-ups,
11 Handstand push-ups,
5 L Pull-ups,
9 Handstand push-ups,
7 L Pull-ups,
7 Handstand push-ups,
9 L Pull-ups,
5 Handstand push-ups,
11 L Pull-ups,
3 Handstand push-ups,
13 L Pull-ups,
1 Handstand push-up,
15 L Pull-ups.

Pull-up bar

22 mins
Mr. Joshua

Five rounds for time of:

Run 400 meters,
30 Glute-ham sit-ups,
250 pound Deadlift, 15 reps.

Barbell & weights

31 mins
Hang Power Clean 1-1-1-1-1-1-1

Hang Power Clean 1-1-1-1-1-1-1

Post loads.

Barbell & weights

10k Run

Run a 10k.

Room to run

52 mins
GHD Sit-ups, Hip & Back Extensions, Thrusters, Pull-ups

For time:

10 GHD Sit-ups,
10 Hip & Back Extensions,
95 pound Thrusters, 30 reps,
50 Pull-ups,

30 GHD Sit-ups,
30 Hip & Back Extensions,
95 pound Thrusters, 20 reps,
35 Pull-ups,

50 GHD Sit-ups,
50 Hip & Back Extensions,
95 pound Thrusters, 10 reps,
20 Pull-ups.

Pull-up bar

Barbell & weights

Bench

28 mins
Overhead Squat 3-3-3-3-3

Five sets of three reps each of overhead squat.

Barbell & weights

Power Cleans, Ring Dips

For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Barbell & weights

Rings

17 mins
Virtual Shoveling, Pull-ups

For time 30, 25, 20, 15, 10, and 5 rep rounds of: Virtual shoveling, Pull-ups. With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24." Post time to comments.

Pull-up bar

24 mins
Front Squat 5-5-5-5-5

Five sets of five reps of front squat.

Barbell & weights

Squat rack

Weighted Pull-ups, Strict Pull-ups, Kipping Pull-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(which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.

Post time and number of sets to completion. Post Sets to "Total Reps", we will be changing this to "Total Sets" in the future.

Pull-up bar

Dumbbells

28 mins
Run, HSPU, Rope Climb

Complete four rounds for time:
Run 400 meters
15 Handstand Push-ups
15 ft Rope Climb, 2 ascents

Rope

24 mins
Hang Power Clean 1-1-1-1-1-1-1

Hang Power Clean 1-1-1-1-1-1-1

Post loads.

Barbell & weights

Deadlift 3-3-3-3-3

Five rounds of three reps of deadlift.

Barbell & weights

Continuous Clean and Jerks

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.

Substitutions: 95#, 65#, 45#, or Medicine Ball Clean and Jerk.

Room to run

Medicine ball

Barbell & weights

Murph

Complete for time:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Room to run

Pull-up bar

49 mins
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).

1 minute rest in between rounds.

Box

Barbell & weights

Rowing machine

Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift.

Barbell & weights

Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

25 mins
Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time.

Pull-up bar

Dumbbells

Kettlebell

13 mins
Thrusters, Hanging Power Cleans, Sumo Deadlift High-pull

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post total rounds completed.

Barbell & weights

Angie

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Pull-up bar

23 mins
Back Squat 5-5-5-5-5

Five rounds of five reps each of back squat.

Barbell & weights

Squat rack

Eva

Five rounds for time of:

Run 800 meters,
2 pood Kettlebell swing, 30 reps,
30 Pull-ups.

Pull-up bar

Kettlebell

44 mins
Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

800m Repeats

Four rounds, each for time of:
800 meter run.

Rest as needed between efforts.

Room to run

14 mins
Filthy Fifty

For time:
50 Box jumps 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.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

31 mins
Run, L-Pull-ups, Hip Extensions

Complete as many rounds in twenty minutes as you can of:
Run 400 meters,
15 L-Pull-ups,
15 Hip Extensions.

Post rounds completed.

Pull-up bar

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

Seven rounds of one rep each of split jerk.

Barbell & weights

Deadlift, Burpees

5 rounds for time of:

275 pound Deadlifts, 5 reps (185 pounds for women),
10 Burpees (with clap overhead while airborne).

Post total time.

Barbell & weights

9 mins
10k Run

Run a 10k.

Room to run

49 mins
Box Jumps, Deadlifts, Pull-ups

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Post time to comments.

Pull-up bar

Box

Barbell & weights

25 mins
Nasty Girls

3 rounds for time of:

50 Squats,
7 Muscle-ups,
135 pound Hang power cleans, 10 reps.

Barbell & weights

Rings

16 mins
Annie

50-40-30-20 and 10 rep rounds of:

Double-unders,
Sit-ups.

Skipping rope

14 mins
Clean & Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of clean and jerk.

Barbell & weights

Pull-ups, Ring Push-ups, Back Extensions, GHD Sit-ups

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Post rounds completed to comments.

Pull-up bar

Bench

Rings

Squat and Muscle-ups

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Post time to comments.

Rings

22 mins
Dumbbell Walking Lunges, Dumbbell Swings

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Post time to comments.

Dumbbells

8 mins
Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

9 mins
Shoulder Press 1-1-1-1-1-1-1

Seven rounds of one rep each of shoulder pres.

Barbell & weights

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.

Post total reps from all 32 intervals.

Pull-up bar

Deadlift 3-3-3-3-3

Five rounds of three reps of deadlift.

Barbell & weights

Nate

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post total rounds completed.

Kettlebell

Rings

Mr. Joshua

Five rounds for time of:

Run 400 meters,
30 Glute-ham sit-ups,
250 pound Deadlift, 15 reps.

Barbell & weights

32 mins
Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

Knees To Elbows, Kettlebell, Push-ups, Rope Climb, Box Jumps, Back Extensions, Lunge

Three rounds for time of:

21 Knees to elbows,
1 1/2 pood Kettlebell swing, 21 reps,
21 Push-ups,
15 foot Rope climb, 3 ascents,
20 inch Box jump, 21 reps,
21 Back extension,
Walking lunge, 150 ft.

Pull-up bar

Box

Kettlebell

Bench

Rope

32 mins
Clean & Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of clean and jerk.

Barbell & weights

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round.

Pull-up bar

Push Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of push jerk.

Barbell & weights

Back Squat 5-5-5-5-5

Five rounds of five reps each of back squat.

Barbell & weights

Squat rack

Hang Power Snatch, Run

Five rounds for time of:

95 pound Hang Power Snatch, 15 reps,
Run 400 meters.

Barbell & weights

22 mins
Jason

For time:

100 Squats,
5 Muscle-ups,
75 Squats,
10 Muscle-ups,
50 Squats,
15 Muscle-ups,
25 Squats,
20 Muscle-ups.

Rings

29 mins
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).

1 minute rest in between rounds.

Box

Barbell & weights

Rowing machine

Inverted Burpees, Pull-ups, Burpees

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post total time.

Pull-up bar

37 mins
Power Clean 1-1-1-1-1-1-1

Power Clean 1-1-1-1-1-1-1

Post loads.

Barbell & weights

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

Thrusters, Pull-ups

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

65 Pound Thruster, 10 reps,
10 Pull-ups.

Pull-up bar

Barbell & weights

Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

24 mins
400m Repeats

Four rounds for time:
Run 400 meters,
Rest 2 minutes.

Room to run

7 mins
Continuous Pull-ups

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.

Room to run

Pull-up bar

Thruster 1-1-1-1-1-1-1

Thruster 1-1-1-1-1-1-1 reps

Post loads.

Barbell & weights

Angie

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Pull-up bar

25 mins
Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift.

Barbell & weights

Squat Clean 1-1-1-1-1-1-1

Seven rounds of one rep each of squat clean.

Barbell & weights

Elizabeth

21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Barbell & weights

Rings

15 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Burpees and Pull-ups

Ten rounds for time of:
12 Burpees
12 Pull-ups

Pull-up bar

24 mins
Thrusters, Hanging Power Cleans, Sumo Deadlift High-pull

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post total rounds completed.

Barbell & weights

Filthy Fifty

For time:
50 Box jumps 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.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

33 mins
Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Snatch 1-1-1-1-1-1-1

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

Post loads.

Barbell & weights

Squat Cleans and GHD Sit-ups

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post total time.

Barbell & weights

15 mins
Deadlift 3-3-3-3-3

Five rounds of three reps of deadlift.

Barbell & weights

Shoulder Press & Back Extensions

Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions(or 75# RDL)

Post total time.

Barbell & weights

Bench

23 mins
Mr. Joshua

Five rounds for time of:

Run 400 meters,
30 Glute-ham sit-ups,
250 pound Deadlift, 15 reps.

Barbell & weights

30 mins
Erin

Five rounds for time of:
40 pound Dumbbells split clean x 15 reps,
21 Pull-ups.

Pull-up bar

Dumbbells

Barbell & weights

21 mins
Ryan

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post total time.

Each burpee terminates with a jump one foot above max standing reach.

Rings

27 mins
Weighted Pull-ups 1-1-1-1-1-1-1

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

Post loads.

Pull-up bar

Deadlift, Hang Power Clean, Front Squat, Push Jerk

Five rounds for time of:

135 pound Deadlift, 15 reps,
135 pound Hang power clean, 12 reps,
135 pound Front Squat, 9 reps,
135 pound Push Jerk, 6 reps.

Barbell & weights

Squat rack

27 mins
Barbara

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

***Subtract your rest time (12 minutes) from your completion time to get your total time.

Pull-up bar

31 mins
Continuous Clean and Jerks

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.

Substitutions: 95#, 65#, 45#, or Medicine Ball Clean and Jerk.

Room to run

Medicine ball

Barbell & weights

Nate

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post total rounds completed.

Kettlebell

Rings

Back Squat 5-5-5-5-5

Five rounds of five reps each of back squat.

Barbell & weights

Squat rack

Push Jerk 5-5-5-5-5

Five rounds of five reps each of push jerk.

Barbell & weights

30 Muscle-Ups

30 muscle-ups for time.

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

Pull-up bar

Rings

15 mins
Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round.

Pull-up bar

Isabel

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Barbell & weights

7 mins
Filthy Fifty

For time:
50 Box jumps 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.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

34 mins
Grace

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post total time.

Barbell & weights

8 mins
Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

24 mins
Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

8 mins
The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed (for now use the round reps field) for each of the 5 cycles.

Barbell & weights

Clean & Jerk 3-3-3-3-3

Five rounds of three reps each of clean and jerk.

Barbell & weights

Bench Press, Pull-ups, Back Squat

Five rounds for max reps of:

Body weight bench press,
Pull-ups,
Body weight back squat.

Post reps for all three exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

Squat rack

3k Run

Run a 3k for time.

Room to run

16 mins
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).

1 minute rest in between rounds.

Box

Barbell & weights

Rowing machine

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

Set up three bars and storm through for time.

Post total time.

Barbell & weights

Bench

35 mins
Deadlift 3-3-3-3-3

Five rounds of three reps of deadlift.

Barbell & weights

Back Squat 3-3-3-3-3

Five rounds of three reps each of back squat.

Barbell & weights

Squat rack

Push Jerk 3-3-3-3-3

Five rounds of three reps each of push jerk.

Barbell & weights

Weighted Pull-ups 1-1-1-1-1-1-1

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

Post loads.

Pull-up bar

Nasty Girls

3 rounds for time of:

50 Squats,
7 Muscle-ups,
135 pound Hang power cleans, 10 reps.

Barbell & weights

Rings

16 mins
Handstand Push-ups, Pull-ups, KB Swings, Sit-ups, Burpees

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time.

Pull-up bar

Kettlebell

23 mins
Front Squat 10-10-10-10-10

Five rounds of ten reps each of front squat.

Barbell & weights

Squat rack

Murph

Complete for time:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Room to run

Pull-up bar

45 mins
Run, SP, Run, PP, Run, PJ

For time:

Run 800 meters,
95 pound Shoulder press, 21 reps,
Run 800 meters,
95 pound Push press, 21 reps,
Run 800 meters,
95 pound Push Jerk, 21 reps.

Barbell & weights

20 mins
Angie

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Pull-up bar

25 mins
Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time.

Pull-up bar

Dumbbells

Kettlebell

14 mins
Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

5k Run

Run a 5k.

Room to run

27 mins
5k Run

Run a 5k.

Room to run

27 mins
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.

Post total reps from all 32 intervals.

Pull-up bar

Thrusters, Muscle-ups

Three rounds, 15-12- and 9 reps, for time of:

135 pound Thruster,
Muscle-ups.

Barbell & weights

Rings

23 mins
Pull-ups, Dips

For time:

50 Pull-ups,
50 Ring Dips,
40 Pull-ups,
40 Ring Dips,
30 Pull-ups,
30 Ring Dips,
20 Pull-ups,
20 Ring Dips,
10 Pull-ups,
10 Ring Dips.

Pull-up bar

Rings

25 mins
Double Unders, Hip Extensions, GHD Sit-ups

Three rounds for time of:

50 Jump rope, double unders,
50 Hip Extensions,
50 GHD Sit-ups.

Rope

23 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

GHD Sit-ups, Hip & Back Extensions, Thrusters, Pull-ups

For time:

10 GHD Sit-ups,
10 Hip & Back Extensions,
95 pound Thrusters, 30 reps,
50 Pull-ups,

30 GHD Sit-ups,
30 Hip & Back Extensions,
95 pound Thrusters, 20 reps,
35 Pull-ups,

50 GHD Sit-ups,
50 Hip & Back Extensions,
95 pound Thrusters, 10 reps,
20 Pull-ups.

Pull-up bar

Barbell & weights

Bench

31 mins
Hang Squat Clean, Rope Climb

Five rounds for time of:

155 pound Hang squat clean, 9 reps,
15 ft Rope climb, legless, 3 ascents.

Barbell & weights

Rope

31 mins
Karen

For time:
150 Wallball shots, 20 pound ball

Medicine ball

9 mins
Dumbbell Squat Snatch, Pull-ups

For time:

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Pull-up bar

Dumbbells

Barbell & weights

21 mins
Back Squat 5-5-5-5-5

Five rounds of five reps each of back squat.

Barbell & weights

Squat rack

Row, Thrusters, Pull-ups

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Pull-up bar

Barbell & weights

Rowing machine

22 mins
30 Muscle-Ups

30 muscle-ups for time.

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

Pull-up bar

Rings

15 mins
15k Run

Run a 15k for time.

Room to run

85 mins
Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time.

Pull-up bar

Dumbbells

Kettlebell

14 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

26 mins
Jeremy

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

95 pound Overhead squats,
Burpees.

Barbell & weights

10 mins
Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

10 mins
Push Jerk 3-3-3-3-3

Five rounds of three reps each of push jerk.

Barbell & weights

2k Row

Row 2k for time.

Rowing machine

9 mins
Filthy Fifty

For time:
50 Box jumps 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.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

36 mins
Weighted Pull-ups 1-1-1-1-1-1-1

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

Post loads.

Pull-up bar

Push-ups, Dips, Push-press

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

15 Push-ups,
12 Ring dips,
115 pound Push-press, 9 reps.

Barbell & weights

Rings

Deadlift 5-5-5-5-5

Five rounds of five reps each of deadlift.

Barbell & weights

HSPU, L Pull-up

For time:

15 Handstand push-ups,
1 L Pull-up,
13 Handstand push-ups,
3 L Pull-ups,
11 Handstand push-ups,
5 L Pull-ups,
9 Handstand push-ups,
7 L Pull-ups,
7 Handstand push-ups,
9 L Pull-ups,
5 Handstand push-ups,
11 L Pull-ups,
3 Handstand push-ups,
13 L Pull-ups,
1 Handstand push-up,
15 L Pull-ups.

Pull-up bar

22 mins
Lunges, GHD Sit-ups, Hip Extensions, Muscle-ups

Complete as many rounds in 30 minutes as you can of:

Walking Lunge, 12 steps,
15 Glute-Ham Sit-ups,
15 Hip Extensions,
5 Muscle-ups.

Rings

10k Run

Run a 10k.

Room to run

56 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Angie

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Pull-up bar

27 mins
155# Clean and Jerk

For time:
155 pound Squat Clean and Jerk, 30 reps.

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Barbell & weights

Squat rack

14 mins
5k Run

Run a 5k.

Room to run

27 mins
Deadlift, Burpees

5 rounds for time of:

275 pound Deadlifts, 5 reps (185 pounds for women),
10 Burpees (with clap overhead while airborne).

Post total time.

Barbell & weights

9 mins
Continuous Pull-ups

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.

Room to run

Pull-up bar

Deadlift, Hang Power Clean, Front Squat, Push Jerk

Five rounds for time of:

135 pound Deadlift, 15 reps,
135 pound Hang power clean, 12 reps,
135 pound Front Squat, 9 reps,
135 pound Push Jerk, 6 reps.

Barbell & weights

Squat rack

29 mins
Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift.

Barbell & weights

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

Double-unders, Squat Clean, Dips, Double-unders

For time:

45 Double-unders,
135 pound Squat clean, 45 reps,
45 Ring Dips,
45 Double-unders.

Skipping rope

Barbell & weights

Rings

18 mins
Run, Kettlebell, Thrusters, Pull-ups

3 rounds for time of:

Run 800 meters,
1.5 pood Kettlebell swing, 21 reps,
95 pound Thruster, 21 reps,
21 Pull-ups.

Pull-up bar

Kettlebell

Barbell & weights

33 mins
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).

1 minute rest in between rounds.

Box

Barbell & weights

Rowing machine

Snatch 1-1-1-1-1-1-1

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

Post loads.

Barbell & weights

50 Muscle-ups

For time:
50 Muscle-ups.

Rings

29 mins
Thrusters, Pull-ups

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

65 Pound Thruster, 10 reps,
10 Pull-ups.

Pull-up bar

Barbell & weights

CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Shoulder Press & Back Extensions

Seven rounds for time of:

75 pound Shoulder Press, 21 reps
21 Back extensions(or 75# RDL)

Post total time.

Barbell & weights

Bench

21 mins
Sit-ups, Double Unders, Sit-ups, Lunge, Sit-ups, Burpees, Sit-ups

For time:

50 Sit-ups,
50 Double-unders,
50 Sit-ups,
Walking Lunge, 50 steps,
50 Sit-ups,
50 Burpees,
50 Sit-ups.

Skipping rope

19 mins
Overhead Squat, Front Squat, Back Squat

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.

Barbell & weights

Squat rack

Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

25 mins
One Legged Squats, Dips, Pull-ups

Seven rounds for time of:

10 One legged squats, alternating,
12 Ring dips,
15 Pull-ups.

Pull-up bar

Rings

23 mins
Deadlift 3-3-3-3-3

Five rounds of three reps of deadlift.

Barbell & weights

Burpees and Pull-ups

Ten rounds for time of:
12 Burpees
12 Pull-ups

Pull-up bar

20 mins
Squat Clean, HSPU

Five rounds for time of:

135 pound Squat clean, 7 reps,
15 Handstand push-ups.

Barbell & weights

20 mins
Back Squat 5-5-5-5-5

Five rounds of five reps each of back squat.

Barbell & weights

Squat rack

Cindy On Steriods

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

15 Pull-ups,
30 Push-ups,
45 Squats.

Pull-up bar

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1

Ten rounds of one rep each of hang power snatch.

Barbell & weights

Squat Cleans and GHD Sit-ups

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post total time.

Barbell & weights

20 mins
Thrusters, Double Unders

For time:

135 lb Thruster, 10 reps,
50 Double-unders,
135 lb Thruster, 8 reps,
40 Double-unders,
135 lb Thruster, 6 reps,
30 Double-unders,
135 lb Thruster, 4 reps,
20 Double-unders,
135 lb Thruster, 2 reps,
10 Double-unders.

Skipping rope

Barbell & weights

12 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Shoulder Press 3-3-3-3-3

Five rounds of three reps each of shoulder press.

Barbell & weights

Run, Row, Dumbbell Thrusters, Medicine Ball Cleans, Double Unders, etc.

Run 1 mile, then
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

Pull-up bar

Skipping rope

Medicine ball

Dumbbells

Barbell & weights

Rowing machine

18 mins
Jason

For time:

100 Squats,
5 Muscle-ups,
75 Squats,
10 Muscle-ups,
50 Squats,
15 Muscle-ups,
25 Squats,
20 Muscle-ups.

Rings

29 mins
Run, Pull-ups

Three rounds for time of:

Run 800 meters,
50 Pull-ups.

Pull-up bar

29 mins
Kettlebell, GHD Sit-ups, BE, Knees to Elbows

Five rounds for time of:

2 pood Kettlebell swings, 25 reps,
25 GHD Sit-ups,
25 Back Extensions,
25 Knees to Elbows.

Pull-up bar

Kettlebell

Bench

34 mins
Deadlifts and HSPU

Five rounds of:
Deadlift x 3 reps,
Handstand push-ups x max reps.

Barbell & weights

Row, Burpees

For time:

Row 1000 meters,
25 Burpees,
Row 750 meters,
50 Burpees,
Row 500 meters,
75 Burpees.

Rowing machine

31 mins
Push-ups, SDHP, Dips, Weighted Pull-ups, HSPU

For time:

75 Push-ups,
95 pound Sumo-deadlift high-pull, 50 reps,
50 Ring Dips,
45 pound Weighted Pull-ups, 30 reps,
25 Handstand Push-ups.

Pull-up bar

Barbell & weights

Rings

29 mins
Clean and Jerk, Run

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

95 pound Clean and Jerk, 15 reps,
Run 400 meters.

Barbell & weights

Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

27 mins
Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

30 Muscle-Ups

30 muscle-ups for time.

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

Pull-up bar

Rings

20 mins
Overhead Squat 3-3-3-3-3-3-3

Seven rounds of three reps each of overhead squat.

Barbell & weights

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

9 mins
Diane

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post total time.

Barbell & weights

12 mins
800m Repeats

Four rounds, each for time of:
800 meter run.

Rest as needed between efforts.

Room to run

15 mins
Elizabeth

21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Barbell & weights

Rings

14 mins
50 Burpees

For time:
50 Burpees.

Jump one foot above reach each rep.

7 mins
Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift.

Barbell & weights

Murph

Complete for time:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Room to run

Pull-up bar

50 mins
Thrusters, Pull-ups

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

65 Pound Thruster, 10 reps,
10 Pull-ups.

Pull-up bar

Barbell & weights

5k Run

Run a 5k.

Room to run

24 mins
Thruster 1-1-1-1-1-1-1

Thruster 1-1-1-1-1-1-1 reps

Post loads.

Barbell & weights

Hang Power Snatch, Run

Five rounds for time of:

95 pound Hang Power Snatch, 15 reps,
Run 400 meters.

Barbell & weights

21 mins
Deadlift 3-3-3-3-3

Five rounds of three reps of deadlift.

Barbell & weights

Angie

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Pull-up bar

27 mins
Weighted Pull-ups 1-1-1-1-1-1-1

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

Post loads.

Pull-up bar

Back Squat 5-5-5-5-5

Five rounds of five reps each of back squat.

Barbell & weights

Squat rack

Shoulder Press 3-3-3-3-3

Five rounds of three reps each of shoulder press.

Barbell & weights

Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

24 mins
Elizabeth

21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Barbell & weights

Rings

16 mins
Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post total time.

Room to run

Barbell & weights

19 mins
Hang Power Clean 1-1-1-1-1-1-1

Hang Power Clean 1-1-1-1-1-1-1

Post loads.

Barbell & weights

Run, Rest

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times per round.

Room to run

21 mins
Quarter Gone Bad

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds.

Pull-up bar

Barbell & weights

10k Run

Run a 10k.

Room to run

49 mins
Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

Box

Medicine ball

33 mins
Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift.

Barbell & weights

Continuous Pull-ups

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.

Room to run

Pull-up bar

CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Gwen

Clean & Jerk 15-12- and 9 reps.

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Barbell & weights

GHD Sit-ups, Back Extensions

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Bench

13 mins
800m Repeats

Four rounds, each for time of:
800 meter run.

Rest as needed between efforts.

Room to run

14 mins
Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

8 mins
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).

1 minute rest in between rounds.

Box

Barbell & weights

Rowing machine

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

Seven rounds of one rep each of split jerk.

Barbell & weights

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time.

Pull-up bar

Dumbbells

Kettlebell

13 mins
Barbara

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

***Subtract your rest time (12 minutes) from your completion time to get your total time.

Pull-up bar

30 mins
30 Muscle-Ups

30 muscle-ups for time.

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

Pull-up bar

Rings

20 mins
Clean & Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of clean and jerk.

Barbell & weights

HSPU, L Pull-up

For time:

15 Handstand push-ups,
1 L Pull-up,
13 Handstand push-ups,
3 L Pull-ups,
11 Handstand push-ups,
5 L Pull-ups,
9 Handstand push-ups,
7 L Pull-ups,
7 Handstand push-ups,
9 L Pull-ups,
5 Handstand push-ups,
11 L Pull-ups,
3 Handstand push-ups,
13 L Pull-ups,
1 Handstand push-up,
15 L Pull-ups.

Pull-up bar

25 mins
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).

1 minute rest in between rounds.

Box

Barbell & weights

Rowing machine

Nate

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post total rounds completed.

Kettlebell

Rings

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round.

Pull-up bar

Snatch 1-1-1-1-1-1-1

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

Post loads.

Barbell & weights

Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

26 mins
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.

Barbell & weights

Rope

27 mins
5k Run

Run a 5k.

Room to run

26 mins
Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

Hang Squat Clean 3-3-3-3-3-3-3

Seven rounds of three reps each of hang squat clean.

Barbell & weights

Diane

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post total time.

Barbell & weights

12 mins
Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post total time.

Room to run

Barbell & weights

20 mins
Filthy Fifty

For time:
50 Box jumps 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.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

32 mins
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

Set up three bars and storm through for time.

Post total time.

Barbell & weights

Bench

32 mins
Angie

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Pull-up bar

24 mins
Back Squat 3-3-3-3-3

Five rounds of three reps each of back squat.

Barbell & weights

Squat rack

Sumo Deadlift High-pulls, Ring Dips

7 rounds for time of:

95 pound Sumo-deadlift high-pull, 10 reps,
10 Ring dips.

Barbell & weights

Rings

14 mins
Run, Squat, Back Extension

Five rounds for time of:

400 meter Run,
50 Squats,
30 Back extensions.

Room to run

Bench

26 mins
Shoulder Press, Push Press, Push Jerk

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads per lift.

Barbell & weights

Eva

Five rounds for time of:

Run 800 meters,
2 pood Kettlebell swing, 30 reps,
30 Pull-ups.

Pull-up bar

Kettlebell

44 mins
Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

Hang Squat Clean 3-3-3-3-3-3-3

Seven rounds of three reps each of hang squat clean.

Barbell & weights

Front Squat 1-1-1-1-1-1-1-1-1-1

Ten rounds of one rep of front squat.

Barbell & weights

Squat rack

Annie

50-40-30-20 and 10 rep rounds of:

Double-unders,
Sit-ups.

Skipping rope

13 mins
5k Run

Run a 5k.

Room to run

26 mins
Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

8 mins
Randy

75# Power Snatch, 75 reps

Post total time.

Barbell & weights

11 mins
Nate

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post total rounds completed.

Kettlebell

Rings

Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

5k Row

Row a 5k for time.

Rowing machine

22 mins
Beast 12

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.

Pull-up bar

Skipping rope

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

Rings

Rope

23 mins
Push Jerk 3-3-3-3-3-3-3

Seven rounds of three reps each of push jerk.

Barbell & weights

Joshie

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm,
21 L Pull-ups,
40 pound Dumbbell snatch, 21 reps, left arm,
21 L Pull-ups.

These are squat not power snatches.

Pull-up bar

Dumbbells

Barbell & weights

34 mins
Back Squat 3-3-3-3-3

Five rounds of three reps each of back squat.

Barbell & weights

Squat rack

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.

Post total reps from all 32 intervals.

Pull-up bar

10k Run

Run a 10k.

Room to run

58 mins
Deadlift, HSPU, Pull-up, Thruster

Three rounds for time of:

225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Pull-up bar

Barbell & weights

24 mins
Grace

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post total time.

Barbell & weights

8 mins
Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Nasty Girls

3 rounds for time of:

50 Squats,
7 Muscle-ups,
135 pound Hang power cleans, 10 reps.

Barbell & weights

Rings

27 mins
Snatch 1-1-1-1-1-1-1

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

Post loads.

Barbell & weights

HSPU, L Pull-up, Lunge

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

5 Handstand Push-ups,
10 L Pull-ups,
15 Steps, Walking Lunge.

Pull-up bar

Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

5k Row

Row a 5k for time.

Rowing machine

27 mins
Filthy Fifty

For time:
50 Box jumps 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.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

34 mins
Continuous Pull-ups

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.

Room to run

Pull-up bar

Elizabeth

21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Barbell & weights

Rings

14 mins
Diane

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post total time.

Barbell & weights

11 mins
Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

23 mins
Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Front Squat 1-1-1-1-1-1-1-1-1-1

Ten rounds of one rep of front squat.

Barbell & weights

Squat rack

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.

Post total reps from all 32 intervals.

Pull-up bar

Power Clean 3-3-3-3-3

Power Clean 3-3-3-3-3

Post loads.

Barbell & weights

30 Muscle-Ups

30 muscle-ups for time.

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

Pull-up bar

Rings

21 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Run, Rest

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times per round.

Room to run

20 mins
Griff

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Room to run

15 mins
5k Run

Run a 5k.

Room to run

27 mins
5k Run

Run a 5k.

Room to run

27 mins
Run & Squat

Four rounds for time of:
Run 400 meters
50 Squats

Post total time.

Room to run

15 mins
Griff

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Room to run

14 mins
Run & Squat

Four rounds for time of:
Run 400 meters
50 Squats

Post total time.

Room to run

16 mins
Run, Handstand Push-ups, Pistols, Run

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Post total time.

Room to run

28 mins
Wall Balls, Toes-to-Bar

For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar

Post total time.

Pull-up bar

Medicine ball

18 mins
Overhead Squat 5-3-3-3-1-1-1-1-1

Overhead Squat 5-3-3-3-1-1-1-1-1

Barbell & weights

Tumilson

8 rounds for time of:
Run 200 meters
11 Dumbbell burpee deadlifts, 60 pound dumbbells

Post total time.

Dumbbells

Barbell & weights

22 mins
Burpees, Sit-ups, Kettlebell Swings, Pull-ups, Handstand Push-ups

For Time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings 1.5 pood
40 Pull-ups
30 Handstand Push-ups

Post total time.

Pull-up bar

Kettlebell

21 mins
Nasty Girls

3 rounds for time of:

50 Squats,
7 Muscle-ups,
135 pound Hang power cleans, 10 reps.

Barbell & weights

Rings

16 mins
Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Post total time.

Room to run

15 mins
Push Press, Chest-to-bar Pull-ups, Pistols

Complete as many rounds as possible in 12 minutes of:
115 pound Push press, 12 reps
12 Chest to bar pull-ups
12 One-legged squats

Post total rounds.

Pull-up bar

Barbell & weights

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

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

Barbell & weights

Squat rack

SQT

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Post total time.

Room to run

Barbell & weights

7 mins
Handstand Walks, Air Squats

Five rounds for time of:
Handstand walk 25 yards
50 Squats

Post total time.

19 mins
Strange

Eight rounds for time of:
600 meter Run
1.5 pood Weighted pull-up, 11 reps
11 Walking lunge steps, carrying 1.5 pood kettlebells
1.5 pood Kettlebell thruster, 11 reps

Post total time.

Room to run

Pull-up bar

Kettlebell

Barbell & weights

48 mins
Knees-to-elbows, Hip Extensions, Handstand Walks, Box Jumps

Five rounds for time of:
15 Knees to elbows
15 Hip extensions
Handstand walk 15 meters
15 Box jumps, 24" box

Post total time.

Pull-up bar

Box

21 mins
Bench Press 5-5-5-5-5

Bench Press 5-5-5-5-5

Barbell & weights

Bench

Deadlifts, Thrusters

21-15-9 reps of:
Deadlifts 225 lbs
Thrusters 95 lbs

Post total time.

Barbell & weights

10 mins
Nick

12 rounds for time of:
45 pound Dumbbell hang squat clean, 10 reps
6 Handstand push-ups on dumbbells

Post total time.

Dumbbells

Barbell & weights

27 mins
Snatch 2-2-2-2-2-2-2

Snatch 2-2-2-2-2-2-2

Barbell & weights

Push-ups, Sprints

10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds

Post total time.

Room to run

14 mins
Amanda

9-7-5 reps of:
Muscle-ups
Squat Snatch, 135 lbs

Post total time.

Barbell & weights

Rings

15 mins
2011 CrossFit Games Event 3

For time:
15 foot Rope climb, 5 ascents
145 pound Clean and jerk, 5 reps
15 foot Rope climb, 4 ascents
165 pound Clean and jerk, 4 reps
15 foot Rope climb, 3 ascents
185 pound Clean and jerk, 3 reps
15 foot Rope climb, 2 ascents
205 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent
225 pound Clean and jerk, 1 rep

Post total time.

Barbell & weights

Rope

16 mins
Coach's Notes

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Hope

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Pull-up bar

Box

Barbell & weights

Front Squat 3-3-3-3-3

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

Post loads.

Barbell & weights

Squat rack

Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

26 mins
Dumbbell Hang Squat Cleans, Handstand Push-ups

21-15-9 reps for time of:
Hang squat clean, 50 pound dumbells
Handstand push-ups

Post total time.

Barbell & weights

13 mins
Nancy

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post total time.

Room to run

Barbell & weights

18 mins
Continuous Pull-ups

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.

Pull-up bar

CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

10k Run

Run a 10k.

Room to run

54 mins
Front Squats, Burpees, Pull-ups

21-15-9 reps for time of:
95 pound Front squat
Burpee
Pull-up

Post total time.

Pull-up bar

Barbell & weights

Squat rack

11 mins
L-Rope Climb, Handstand Push-ups, One Legged Squats

5 rounds for time of:
1 15 ft L-Rope Climb
5 Handstand Push-ups (paralletes)
10 Overhead Squats - one leg 45 lbs

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post total time.

Barbell & weights

Rope

16 mins
Clean 3-3-3-3-3-3-3

Clean 3-3-3-3-3-3-3

Barbell & weights

Push Presses, Double Unders

Five rounds for time of:
75 pound Push press, 25 reps
50 Double-unders

Post total time.

Skipping rope

Barbell & weights

16 mins
Chest-to-bar Pull-ups, Ring Dips, Air Squats

Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
5 Ring dips
15 Squats

Post total rounds.

Pull-up bar

Rings

Run, Double Unders, Burpees

For time:
Run 1600 meters
150 Double-unders
50 Burpees
Run 800 meters
100 Double-unders
35 Burpees
Run 400 meters
50 Double-unders
20 Burpees

Post time.

Room to run

Skipping rope

36 mins
Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time.

Pull-up bar

Dumbbells

Kettlebell

12 mins
Row, Bench Press

For time:
500m Row
30 Bench Presses (body weight)
1000m Row
20 Bench Presses (body weight)
2000m Row
10 Bench Presses (body weight)

Post total time.

Barbell & weights

Bench

Rowing machine

27 mins
Weighted Pull-ups 2-2-2-2-2-2-2

Weighted pull-ups 2-2-2-2-2-2-2 reps

Pull-up bar

Double Unders, Abmat Sit-ups, Medicine Ball Cleans, Pull-ups, Handstand Push-ups

Three rounds for time of:
50 Double-unders
40 Sit-ups
30 Medicine ball cleans, 20 pound ball
20 Pull-ups
10 Handstand push-ups

Post total time.

Pull-up bar

Skipping rope

Medicine ball

Barbell & weights

24 mins
Power Cleans, Wall Balls

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball

Post total time.

Medicine ball

Barbell & weights

12 mins
Brian

Three rounds for time of:
15 foot Rope climb, 5 ascents
185 pound Back squat, 25 reps

Post total time.

Barbell & weights

Squat rack

Rope

18 mins
Overhead Squat 1-1-1-1-1-1-1

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

Barbell & weights

Jag 28

For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

Post total time.

Pull-up bar

Kettlebell

Barbell & weights

25 mins
CrossFit Games Regional 12.6

For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
28 Burpee box jumps (24" / 20" box)
100-foot Farmer carry (2 - 100 / 70 lb dumbbells)
3 Muscle-ups

Post total time.

Pull-up bar

Box

Medicine ball

Dumbbells

Barbell & weights

Rings

29 mins
L Pull-ups, Back Extensions

21-15-9 reps for time of:
L-pull-up
25 pound Weighted back extension

Post total time.

Pull-up bar

Bench

10 mins
800m Run, Rest

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post total time.

Room to run

14 mins
CrossFit Games Regional 12.5

The athlete's score is highest lift completed, plus the number of double-unders at the final station. Each double-under will count as one-hundredth of a pound. For example, if an athlete successfully snatches 215 lbs, then moves to the next station, completes 20 double-unders and misses 225 lbs, then completes 15 double-unders, the athlete's score is 215.15. If an athlete cannot successfully complete one snatch, they do not advance to the next workout.

Women's weights (pounds): 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.

Men's weights (pounds): 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295.

Post total rounds.

Skipping rope

Barbell & weights

CrossFit Games Regional 12.4

For time:
50 Back squats (135 / 95 lbs)
40 Pull-ups
30 Shoulder-to-overhead (135 / 95 lbs)
50 Front squats (85 / 65 lbs)
40 Pull-ups
30 Shoulder-to-overhead (85 / 65 lbs)
50 Overhead squats (65 / 45 lbs)
40 Pull-ups
30 Shoulder-to-overhead (65 / 45 lbs)

Post total time.

Pull-up bar

Barbell & weights

Squat rack

32 mins
CrossFit Games Regional 12.3

Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs)
200 ft Sprint

Post total time.

Room to run

Dumbbells

Barbell & weights

8 mins
Deadlift 5-5-5-5-5

Five rounds of five reps each of deadlift.

Barbell & weights

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed (for now use the round reps field) for each of the 5 cycles.

Barbell & weights

Shoulder Press 5-5-5-5-5

Shoulder Press 5-5-5-5-5

Barbell & weights

Manion

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Post total time.

Barbell & weights

Squat rack

35 mins
CrossFit Games Regional 12.2

For Time:
2000m Row
50 One-legged squats, alternating
30 Hang Cleans (225 lbs/135 lbs)

Post total time.

Barbell & weights

Rowing machine

19 mins
Diane

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post total time.

Barbell & weights

9 mins
J.J.

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Post total time.

Barbell & weights

27 mins
Bench Press 3-3-3-3-3

Bench Press 3-3-3-3-3

Barbell & weights

Bench

Muscle-ups, Clean & Jerks

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Post total reps, muscle-ups plus clean and jerks.

Barbell & weights

Rings

Back Squat 2-2-2-2-2-2-2-2-2-2

Resting 60 seconds between sets:
Back squat 2-2-2-2-2-2-2-2-2-2

Barbell & weights

Squat rack

Rope Climbs, Push-ups

Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups

Post total rounds.

Rope

Run, Thrusters, Pull-ups

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

Post total time.

Pull-up bar

Barbell & weights

14 mins
Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

Chest to bar pull-ups, Box Jumps - 30in, GHD Sit-ups

10-9-8-7-6-5-4-3-2-1 reps of:
Pull-ups - Chest To Bar
Box Jump - 30ins
GHD Sit-ups

Post total time.

Pull-up bar

Box

13 mins
Snatch 1-1-1-1-1-1-1

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

Post loads.

Barbell & weights

Run, Ring Dips, Pull-ups, Run

For time:
Run 800 meters
10 rounds of the couplet:
Pull-up, 10 reps
Ring dip, 10 reps
Run 800 meters

Post total time.

Pull-up bar

Rings

27 mins
Clean & Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of clean and jerk.

Barbell & weights

5k Run

Run a 5k.

Room to run

28 mins
Pheezy

Three rounds for time of:
165 pound Front squat, 5 reps
18 Pull-ups
225 pound Deadlift, 5 reps
18 Toes-to-bar
165 pound Push jerk, 5 reps
18 Hand-release push-ups

Post total time.

Pull-up bar

Barbell & weights

Squat rack

21 mins
Run, Knees-to-elbows, Hug-A-Twinkys, Run

For time:
Run 800 meters
10 rounds of the couplet:
Knees to elbows, 10 reps
Hug-a-twinky, 10 reps
Run 800 meters

Post total time.

Pull-up bar

22 mins
155# Clean and Jerk

For time:
155 pound Squat Clean and Jerk, 30 reps.

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Barbell & weights

Squat rack

11 mins
Overhead Walking Lunges, Burpees

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Barbell & weights

16 mins
Thruster 3-3-3-3-3-3-3

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

Barbell & weights

Barbara

Five rounds, each for time of:
20 Pull-ups,
30 Push-ups,
40 Sit-ups,
50 Squats.

Rest precisely three minutes between each round.

***Subtract your rest time (12 minutes) from your completion time to get your total time.

Pull-up bar

33 mins
2k Row

Row 2k for time.

Rowing machine

9 mins
Del

For Time:

25 Burpees
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups
Run 400 meters with a 20 pound medicine ball
25 Burpees

Post total time.

Pull-up bar

Medicine ball

Dumbbells

26 mins
Back Squats, Kettlebell Swings

21-15-9 reps for time of:
225 pound Back squat
2 pood Kettlebell swing

Post total time.

Kettlebell

Barbell & weights

Squat rack

10 mins
Overhead Squat 3-3-3-3-3

Five sets of three reps each of overhead squat.

Barbell & weights

Diane

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post total time.

Barbell & weights

10 mins
Coach's Notes

Complete as many reps as possible in 7
minutes following rep scheme below:

3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the
round of 21, go on to 24. If you complete 24,
go on to 27, etc.

Post total reps completed (all thrusters and all pull-ups added together).

Pull-up bar

Barbell & weights

Heavy Thrusters, Muscle-ups

Three rounds, 9-6-and 3 reps, for time of:
165 pound barbell Thrusters
Muscle-Up

Post total time.

Barbell & weights

Rings

11 mins
Turkish Get-Ups, Run

Five rounds for time of:
Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters

Post total time.

Barbell & weights

35 mins
Row, GHD Sit-ups, Rope Climbs

3 rounds for time of:
500 m Row
20 GHD Sit-ups
15 ft Rope Climbs, 2 ascents

Post total time.

Rope

Rowing machine

15 mins
Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Pull-up bar

Barbell & weights

Bench

Griff

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Room to run

15 mins
400m Repeats

Four rounds for time:
Run 400 meters,
Rest 2 minutes.

Room to run

7 mins
CrossFit Games Open 12.4

As many rounds as possible in 12 mins of:
150 10 ft Wall Balls 20 lbs
90 Double Unders
30 Muscle-ups

Post total rounds.

-----------------
WOMEN - includes Masters Women up to 54 years old
150 Wall balls (14lbs to 9' target)

-----------------
MASTERS MEN - includes Masters Men 55+
150 Wall balls (20lbs to 9' target)

----------------
MASTERS WOMEN - includes Masters Women 55+
150 Wall balls (10lbs to 9' target)

---------------
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Medicine ball

Rings

Rope

Jerry

For Time:
1 mi Run
2000 m Row
1 mi Run

Post total time.

Room to run

Rowing machine

27 mins
J.T.

21-15-9 reps for time of:

Hand-Stand Push-ups,
Ring Dips
Push-ups

Rings

15 mins
Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

25 mins
DT

Five rounds for time of:

155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Barbell & weights

14 mins
Coach's Notes

As many rounds as possible in 18 mins of:
15 Box Jump (24 in.)s
12 Push Presses 115 lbs
9 Toes-to-Bars
----------------
The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round. Every rep counts in this workout. Credit will be given for partially completed rounds.
-----------

WOMEN - includes Masters Women up to 54 years old
Box jumps, 20" box
Push press 75#

MASTERS MEN - includes Masters Men 55+
Box jumps or step-ups, 20" box
Push press 95#

MASTERS WOMEN - includes Masters Women 55+
Box jumps or step-ups, 20" box
Push press 55#

Pull-up bar

Box

Barbell & weights

Dumbbell Squat Clean Thrusters, Pull-ups

Five rounds for time of:
35 pound Dumbbell squat clean thruster, 7 reps
10 Pull-ups

Post total time.

Pull-up bar

Dumbbells

Barbell & weights

9 mins
Klepto

4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

Post total time.

Box

Barbell & weights

26 mins
Clean & Jerks, Rope Climbs

Complete as many rounds as possible in 10 minutes of:
185 pound Clean and jerk, 2 reps
15 foot Rope climb, 1 ascent

Post total rounds.

Barbell & weights

Rope

Back Squat 5-5-5-5-5

Five rounds of five reps each of back squat.

Barbell & weights

Squat rack

CrossFit Games Open 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. Score is total reps completed in 10min.

Men: 75#, 135#, 165#, 21#
Women: 45#, 75#, 100#, 120#
Masters Men: 45#, 75#, 100#, 120#
Masters Women: 35#, 55#, 75#, 90#

Barbell & weights

Handstand Push-ups, Toes-to-Bar, Run, Push Press, Double Unders

For time:
25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

Post total time.

Pull-up bar

Skipping rope

Barbell & weights

23 mins
Weighted Pull-ups 1-1-1-1-1-1-1

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

Post loads.

Pull-up bar

Row, Wall Balls, Pull-ups

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20 pound ball
10 Pull-ups

Post total time.

Pull-up bar

Medicine ball

Rowing machine

10 mins
Zimmerman

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups

Post total rounds.

Pull-up bar

Barbell & weights

CrossFit Games Open 12.1

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 minutes.

CrossFit Total II

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total weight lifted.

Barbell & weights

Bench

Angie

Complete for time:
100 pull-ups,
100 push ups,
100 sit ups,
100 air squats.

Pull-up bar

24 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Rope Climbs, Wall Balls, Kettlebell Swings, Double Unders

Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 1.5 poods
20 Double-unders

Post total time.

Skipping rope

Medicine ball

Kettlebell

Rope

21 mins
Power Cleans, Thrusters

21-15-9 reps for time of:
115 pound Power clean
115 pound Thruster

Post total time.

Barbell & weights

12 mins
Burpees, Jumping Alternating Lunges, Double Unders, Shuttle Runs

Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Post total time.

Room to run

Skipping rope

24 mins
Front Squat 3-3-3-3-3

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

Post loads.

Barbell & weights

Squat rack

Row, Wall-ball

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

Rowing machine

23 mins
Erin

Five rounds for time of:
40 pound Dumbbells split clean x 15 reps,
21 Pull-ups.

Pull-up bar

Dumbbells

Barbell & weights

19 mins
Run, Muscle-ups

Five rounds for time of:
Run 800 meters
9 Muscle-ups

Post total time.

Rings

33 mins
Run, Squat Clean Thrusters

Five rounds for time of:
Run 600 meters
95 pound Squat clean thruster, 15 reps

Post total time.

Barbell & weights

29 mins
Runs, Deadlifts

Five rounds for time of:
Run 400 meters
185 pound Deadlift, 21 reps

Post total time.

Barbell & weights

21 mins
Double Unders, Run

Five rounds for time of:
35 Double-unders
Run 200 meters

Post total time.

Room to run

Skipping rope

12 mins
Push Press, Overhead Squats, GHD Sit-ups

Complete as many rounds as possible in 15 minutes of:
135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups

Post total rounds.

Barbell & weights

Rahoi

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Post total rounds.

Box

Barbell & weights

Deadlifts, Double Unders

3 rounds for time of:
10 Deadlifts 275 lbs
50 Double Unders

Post total time.

Barbell & weights

9 mins
Handstand Push-ups, Pull-ups, Kettlebell Swings, Sit-ups, Burpees

For Time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings 1.5 pood
60 Sit-up - Standards
70 Burpees

Post total time.

Pull-up bar

Kettlebell

20 mins
Tyler

5 rounds for time of:
7 Muscle-ups
21 Sumo Deadlift High-pulls 95 lbs

Post total time.

Barbell & weights

Rings

20 mins
Clean & Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of clean and jerk.

Barbell & weights

Desforges

Five rounds for time of:
225 pound Deadlift, 12 reps
20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

Post total time.

Pull-up bar

Barbell & weights

37 mins
Back Squats, Rope Climbs

For time:
75 pound Back squat, 50 reps
15 foot Rope climb, 5 ascents
75 pound Back squat, 40 reps
15 foot Rope climb, 4 ascents
75 pound Back squat, 30 reps
15 foot Rope climb, 3 ascents
75 pound Back squat, 20 reps
15 foot Rope climb, 2 ascents
75 pound Back squat, 10 reps
15 foot Rope climb, 1 ascents

Post total time.

Barbell & weights

Squat rack

Rope

18 mins
Front Squats, Chest-to-bar Pull-ups

Seven rounds for time of:
165 pound Front squat, 7 reps
7 Chest-to-bar pull-ups

Post total time.

Pull-up bar

Barbell & weights

Squat rack

11 mins
Shoulder Press, Rest

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s).

Barbell & weights

Deadlifts, L-Pull-ups

Seven rounds for time of:
225 pound Deadlift, 7 reps
7 L-pull-ups

Post total time.

Pull-up bar

Barbell & weights

12 mins
Row, Thrusters, Pull-ups

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Post total time.

Pull-up bar

Barbell & weights

Rowing machine

33 mins
Elizabeth

21-15-9 reps of:
Clean 135 pounds,
Ring dips.

Barbell & weights

Rings

12 mins
Split Snatch 1-1-1-1-1-1-1

Split Snatch 1-1-1-1-1-1-1

Barbell & weights

Wall Ball, Toes-to-Bar

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Post total time.

Pull-up bar

Medicine ball

9 mins
5k Run

Run a 5k.

Room to run

28 mins
Tabata This!

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 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 as Round Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71

Pull-up bar

Rowing machine

Back Squat 3-3-3-3-3

Five rounds of three reps each of back squat.

Barbell & weights

Squat rack

Filthy Fifty

For time:
50 Box jumps 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.

Pull-up bar

Box

Medicine ball

Kettlebell

Barbell & weights

Bench

31 mins
Nate

As many rounds as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post total rounds completed.

Kettlebell

Rings

Run & Squat

Four rounds for time of:
Run 400 meters
50 Squats

Post total time.

Room to run

14 mins
Continuous Pull-ups

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.

Pull-up bar

Deadlift, Push-ups

10 rounds for time of:
15 Deadlifts 135 lbs
15 Push-ups

Post total time.

Barbell & weights

16 mins
Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

Box

Medicine ball

31 mins
Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Overhead Squat 3-3-3-3-3

Five sets of three reps each of overhead squat.

Barbell & weights

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time

Pull-up bar

Barbell & weights

8 mins
Dae Han

Three rounds for time of:
Run 800 meters with a 45 pound barbell
15 foot Rope climb, 3 ascents
135 pound Thruster, 12 reps

Post total time.

Barbell & weights

Rope

31 mins
Ricky

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
75 pound dumbbell Deadlift, 5 reps
135 pound Push-press, 8 reps

Post total rounds.

Pull-up bar

Dumbbells

Barbell & weights

Hidalgo

For Time:

Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

Post total time.

Box

Barbell & weights

50 mins
Deadlift, Hang Power Snatch, Overhead Squat

Five rounds for time of:
135 pound Deadlift, 9 reps
135 pound Hang power snatch, 6 reps
135 pound Overhead squat, 3 reps

Post total time.

Barbell & weights

10 mins
Box Jumps, Toes-to-Bar, Pull-ups

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24" box
15 Toes to bar
12 Pull-ups

Post total rounds.

Pull-up bar

Box

Front Squat 2-2-2-2-2-2

Front Squat 2-2-2-2-2-2

Barbell & weights

Squat rack

Muscle-ups, Push Press, Row

For time:
10 Muscle-ups
75 pound Push press, 100 reps
Row 1000 meters

Post total time.

Barbell & weights

Rings

Rowing machine

15 mins
Run, Push-ups, Snatches

For time:
Run 1000 meters
100 Push-ups
135 pound Snatch, 10 reps

Post total time.

Barbell & weights

16 mins
Cleans, GHD Sit-ups

21-15-9 reps for time of:
135 pound Clean
GHD sit-up

Post total time.

Barbell & weights

9 mins
CrossFit Total

Back squat x 1 rep,
Shoulder Press x 1 rep,
Deadlift x 1 rep

Post total weight.

Barbell & weights

Squat rack

Row, Run

Three rounds for time of:
Row 1000 meters
Run 800 meters

Post total time.

Rowing machine

27 mins
Pull-ups, Kettlebell Swings, Double Unders

Five rounds for time of:
20 Pull-ups
30 Kettlebell swings, 1.5 pood
40 Double-unders

Post total time.

Pull-up bar

Skipping rope

Kettlebell

25 mins
Muscle-ups, Dumbbell Thrusters

Three rounds for time of:
7 Muscle-ups
35 pound Dumbbell thruster, 21 reps

Post total time.

Dumbbells

Barbell & weights

Rings

13 mins
Deadlift 5-5-5-5-5

Five rounds of five reps each of deadlift.

Barbell & weights

Dumbbell Squat Snatch, GHD Sit-ups, Toes-to-Bar

Three rounds for time of:
35 pound Dumbbell squat snatch, 15 reps, right arm
15 GHD sit-ups
35 pound Dumbbell squat snatch, 15 reps, left arm
15 Toes to bar

Post total time.

Pull-up bar

Dumbbells

Barbell & weights

17 mins
Clean, Ring Handstand Push-ups

Seven rounds for time of:
205 pound Clean, 3 reps
4 Ring handstand push-ups

Barbell & weights

Rings

12 mins
Bench Press, Rest

Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

Post loads.

Barbell & weights

Bench

Run, Deadlift

Complete as many rounds as you can in 20 minutes of:
Run 400 meters
Deadlift 155 pounds, 21 reps

Post total rounds.

Barbell & weights

Wood

5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute

Post total time.

Box

Barbell & weights

29 mins
Back Squat 3-3-3-3-3

Five rounds of three reps each of back squat.

Barbell & weights

Squat rack

Eva

Five rounds for time of:

Run 800 meters,
2 pood Kettlebell swing, 30 reps,
30 Pull-ups.

Pull-up bar

Kettlebell

44 mins
Rows, Push-ups

Complete as many rounds as possible in 20 minutes of:
Row 250 meters
25 Push-ups

Post total rounds.

Rowing machine

Clean & Jerk 1-1-1-1-1-1-1

Seven rounds of one rep each of clean and jerk.

Barbell & weights

Rope Climbs, Wall Balls, Run

Complete as many rounds in fifteen minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

Post total rounds.

Medicine ball

Rope

Hanging Ring Extensions, Forward Rolls, Backward Rolls, Sotts Press

Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1)
5 Forward rolls
5 Backward rolls
45 pound Sots press, 10 reps

Post total time.

Barbell & weights

Rings

13 mins
Deadlifts, Handstand Walks

For time:

225 pound Deadlift, 21 reps
Handstand walk 21 meters
225 pound Deadlift, 15 reps
Handstand walk 15 meters
225 pound Deadlift, 9 reps
Handstand walk 9 meters

Post total time.

Barbell & weights

10 mins
10k Run

Run a 10k.

Room to run

51 mins
Hang Power Snatch 3-3-3-3-3

Hang Power Snatch 3-3-3-3-3

Barbell & weights

Santora

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute

Post total reps and reps per round.

Room to run

Barbell & weights

100 Burpee Pull-ups

For Time:
100 Burpee Pull-ups

Post total time.

Ideally, the pull-up bar is one foot above your reach.

Pull-up bar

17 mins
Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post total time.

Pull-up bar

Skipping rope

Box

Medicine ball

Barbell & weights

29 mins
5k Run

Run a 5k.

Room to run

27 mins
Thrusters, Weighted Pull-ups

Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great

Pull-up bar

Dumbbells

Barbell & weights

13 mins
Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Bench

24 mins
Snatch Balance 1-1-1-1-1-1-1

Snatch Balance 1-1-1-1-1-1-1

Barbell & weights

800m Run, Rest

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post total time.

Room to run

14 mins
Thruster 1-1-1-1-1-1-1

Thruster 1-1-1-1-1-1-1 reps

Post loads.

Barbell & weights

GHD Wall Balls, Wall Ball 2-for-1s

21-15-9 reps for time of:
GHD Wall ball, 10 pound ball
Wallball "2-fer-1s", 20 pound ball

Post total time.

Medicine ball

9 mins
Rows, Box Jumps, Push-ups, Sit-ups, Jumping Pull-ups, etc.

For Time:
500m Row
50 Box Jump (20 in.)s
50 Push-ups
50 Sit-up (standard)s
50 Pull-up (jumping)s
50 Back Extensions
50 Dips
20 Turkish Get-Ups 1.5 pood (alternating arms)

Post total time.

Pull-up bar

Box

Bench

Rowing machine

28 mins
Murph

Complete for time:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Room to run

Pull-up bar

48 mins
Grace

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post total time.

Barbell & weights

6 mins
White

Five rounds for time of:
15' Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Post total time.

Pull-up bar

Rope

31 mins
The Couplet

3 rounds for time of:
30 Wall Balls 20 lbs (10.5 foot target)
30 Hang Squat Snatches 75 lbs (movement initiates with barbell below the knees)

Post total time.

Medicine ball

Barbell & weights

22 mins
Row, Push Press

For time:
Row 300 meters
135 pound Push press, 20 reps
Row 300 meters
135 pound Push press, 15 reps
Row 300 meters
135 pound Push press, 10 reps
Row 300 meters
135 pound Push press, 5 reps

Post total time.

Barbell & weights

Rowing machine

12 mins
GHD Sit-ups, Muscle-ups

For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups

Post total time.

Rings

12 mins
Double Unders, Snatch

Seven rounds of:
35 Double-unders
1 Snatch

Make one snatch attempt per round.

Post time and total of all successful snatches. Do not count missed reps.

Skipping rope

Barbell & weights

12 mins
Overhead Walk, Wall Ball, Farmer's Walk

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.

Medicine ball

Barbell & weights

24 mins
Overhead Squats, L Pull-ups, Split Jerks, Knees-to-elbows, Hang Cleans, etc.

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Post total time.

Pull-up bar

Barbell & weights

Bench

26 mins
CrossFit Total II

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total weight lifted.

Barbell & weights

Bench

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.

Post total reps from all 32 intervals.

Pull-up bar

Virtual Shoveling, Push-ups

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

virtual shoveling,
Push-ups.

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Barbell & weights

19 mins
Tabata Fight Gone Bad

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

Post total reps and reps per round.

Box

Barbell & weights

Rowing machine

One Arm Kettlebell Snatch, Pull-ups

21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Post total time.

Pull-up bar

Kettlebell

Barbell & weights

11 mins
Bradshaw

10 rounds for time of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Post total time.

Pull-up bar

Skipping rope

Barbell & weights

29 mins
Shoulder Press, Rest

Resting 60 seconds between sets:
Press 2-2-2-2-2-2-2-2-2-2

Post load(s).

Barbell & weights

100m repeats

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round.

Room to run

4 mins
2010 Northwest Regional Event 1

3 rounds for time of:
10 Overhead Squats 135 lbs
50 Double Unders

Post total time.

Barbell & weights

10 mins
Run, Muscle-ups, Run, HSPU, Run, L-Sit Holds, Run, Pistols

Five rounds for time of:
Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

Post total time.

Paralettes

Rings

43 mins
Run, Pull-ups, Run, Push-ups, Run, Sit-ups, Run, Air Squats

Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

Post total time.

Pull-up bar

39 mins
Squat Cleans, Kettlebell Swings

Five rounds for time of:
155 pound Squat clean, 7 reps
14 Kettlebell swings, 1.5 pood

Post total time.

Kettlebell

Barbell & weights

13 mins
Deadlift 1-1-1-1-1-1-1

Seven rounds of one rep of deadlift.

Barbell & weights

Run, L Pull-ups, Weighted Back Extensions, Weighted Sit-ups

Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

Post total rounds.

Pull-up bar

Bench

Front Squat 2-2-2-2-2-2-2-2-2-2

Front Squat 2-2-2-2-2-2-2-2-2-2

Barbell & weights

Squat rack

Diane

21-15-9 reps for time of:
225 pound Deadlift
Handstand push-ups

Post total time.

Barbell & weights

10 mins
Cindy

Complete as many rounds in 20 minutes as possible of:
5 Pull-ups,
10 Push-ups,
15 Air Squats.

Pull-up bar

Tabata Double Under

Tabata Double-under

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.

Post reps per round.

Skipping rope

Run, Snatches

Run 800 meters
15 Hang squat snatch
Run 800 meters
15 Squat snatch from mid-thigh
Run 800 meters
15 Squat snatch

Post total time and loads.

Barbell & weights

24 mins
Muscle Snatch, Power Snatch, Snatch

Muscle snatch 1-1-1-1-1 reps
Power snatch 3-3-3-3-3 reps
Snatch 5-5-5-5-5 reps

Barbell & weights

Handstand Push-ups, Chest-to-bar Pull-ups, Dumbbell Walking Lunges

Five rounds for time of:
6 Handstand push-ups
12 Chest-to-bar pull-ups
24 Weighted walking lunges, 35 pound dumbbells

Post total time.

Pull-up bar

Dumbbells

16 mins
Carse

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.

Post total time.

Room to run

Skipping rope

Box

Barbell & weights

41 mins
Walking Lunges, Broad Jumps, Run

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Room to run

18 mins
400m Repeats

Four rounds for time:
Run 400 meters,
Rest 2 minutes.

Room to run

7 mins
Run & Squat

Four rounds for time of:
Run 400 meters
50 Squats

Post total time.

Room to run

16 mins
Swim, Push-ups

Five rounds for time of:
Swim 50 meters
25 Push-ups

Post total time.

Lap pool

13 mins
Griff

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Room to run

15 mins
400m Repeats

Four rounds for time:
Run 400 meters,
Rest 2 minutes.

Room to run

6 mins
5k Run

Run a 5k.

Room to run

27 mins
Run, Rest

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Room to run

24 mins
400m Walking Lunge

For Time:
400 m Walking Lunges

Post total time and number of steps

Room to run

15 mins
Handstand Walk

Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Post total time.

Room to run

16 mins
Run & Squat

Four rounds for time of:
Run 400 meters
50 Squats

Post total time.

Room to run

15 mins
5k Run

Run a 5k.

Room to run

26 mins
5k Run

Run a 5k.

Room to run

27 mins
Underwater Swim, Air Squats

Five rounds for time of:
Underwater swim 25 yards
50 Squats

Post total time.

Lap pool

13 mins
Run & Squat

Four rounds for time of:
Run 400 meters
50 Squats

Post total time.

Room to run

15 mins
5k Run

Run a 5k.

Room to run

26 mins
5k Run

Run a 5k.

Room to run

25 mins
Griff

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Room to run

15 mins
Run, Rest

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Room to run

23 mins
Run, Rest

8 rounds of:
Run 400 meters
Rest 90 seconds

Post total time to comments not including 8th rest.

Room to run

24 mins
Run, Rest

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times per round.

Room to run

22 mins
Weighted dip 3-2-2-2-1-1-1-1-1

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Dip belt & weights

Run, Thrusters, Pull-ups

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Post total time.

Room to run

Pull-up bar

Barbell & weights

21 mins
Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time.

Room to run

Pull-up bar

Kettlebell

13 mins
Manion

Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps

Post total time.

Room to run

Barbell & weights

Squat rack

35 mins
Run, Deadlifts, Push-ups

Five rounds for time of:
Run 400 meters
145 pound Deadlift, 20 reps
20 Push-ups
145 pound Deadlift, 10 reps
10 Push-ups

Post total time.

Room to run

Barbell & weights

28 mins
Run, Snatch, Run

For time:
Run 800 meters
Snatch, 30 reps
Run 800 meters

Post load and total time.

Room to run

Barbell & weights

15 mins
Run, Muscle-ups, Run

For time:
Run 800 meters
30 Muscle-ups
Run 800 meters

Post total time.

Room to run

Rings

20 mins
Run, Clean & Jerk, Run

For time:
Run 800 meters
Clean and Jerk, 30 reps
Run 800 meters

Post total time and load.

Room to run

Barbell & weights

16 mins
Runs, Push-ups, Sit-ups, Air Squats, Back Extensions

Three rounds for time of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Post total time.

Room to run

Bench

30 mins
Moore

Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up

Post total rounds and number of handstand push-ups completed for each round.

Room to run

Rope

Run, Muscle-ups

Complete as many rounds as possible in 20 minutes of:
Run 400 meters
7 Muscle-ups

Post total rounds.

Room to run

Rings

Small

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Post total time.

Room to run

Box

Rowing machine

51 mins
Badger

Complete three rounds for time of:

95 pound Squat clean, 30 reps,
30 Pull-ups,
Run 800 meters.

Room to run

Pull-up bar

Barbell & weights

37 mins
Michael

Three rounds for time of:

Run 800 meters,
50 Back Extensions,
50 Sit-ups.

Room to run

Bench

25 mins
Run, Back Squat

Five rounds for time of:
Run 400 meters
5 Back squats

Post load and total time.

Room to run

Barbell & weights

Squat rack

15 mins
Abbate

For time:

Run 1 mile
155 pound Clean and jerk, 21 reps
Run 800 meters
155 pound Clean and jerk, 21 reps
Run 1 Mile

Post total time.

Room to run

Barbell & weights

33 mins
Run, Sit-ups, Back Extensions, Run

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Mix and match back extensions and sit-ups as needed.

Post total time.

Room to run

Bench

26 mins
Run, Squat Snatch, Handstand Push-ups

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Post total time.

Room to run

Barbell & weights

17 mins
McCluskey

Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters

If you've got a twenty pound vest or body armor, wear it.

Post total time.

Room to run

Pull-up bar

Rings

34 mins
Kelly

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post total time.

Room to run

Box

Medicine ball

31 mins
Eva

Five rounds for time of:

Run 800 meters,
2 pood Kettlebell swing, 30 reps,
30 Pull-ups.

Room to run

Pull-up bar

Kettlebell

45 mins
Run, Burpees, Two Hand Dumbbell Bent Over Rows

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Post total time.

Room to run

Dumbbells

24 mins
Rankel

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

Post total rounds.

Room to run

Pull-up bar

Kettlebell

Barbell & weights

Nutts

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Post total time.

Room to run

Pull-up bar

Skipping rope

Box

Medicine ball

Barbell & weights

29 mins
Whitten

Five rounds for time of:
22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball

Post total time.

Room to run

Box

Medicine ball

Kettlebell

43 mins
Run, Pull-ups, Air Squats, Pull-ups

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Post total time.

Room to run

Pull-up bar

18 mins
Coach's Notes

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time.

Room to run

Pull-up bar

Dumbbells

Kettlebell

12 mins