| Title | Description | Equipment | Average Time | |
|---|---|---|---|---|
| Joshie | Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm,
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:
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:
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:
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:
Post total time. |
Room to run Barbell & weights |
17 mins | |
| Lynne |
Five rounds for max reps of:
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:
1 minute rest in between rounds. |
Box Barbell & weights Rowing machine |
||
| 2011 CrossFit Games Event 3 | For time:
Post total time. |
Barbell & weights Rope |
17 mins | |
| Overhead Squat, Front Squat, Back Squat | Overhead 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:
|
Barbell & weights |
||
| Beast 12 | For time: 25 Walking lunge steps,
|
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:
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:
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:
Post total reps completed. |
Barbell & weights |
||
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Cleans, Burpees | Five rounds of:
Post total time and load. |
Barbell & weights |
13 mins | |
| Wall Balls, Rope Climbs | Complete as many rounds as possible in 10 minutes of:
Post total rounds. |
Medicine ball Rope |
||
| Nancy | Five rounds for time of:
Post total time. |
Room to run Barbell & weights |
18 mins | |
| Deadlifts, Toes-to-Bar | Five rounds for time of:
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:
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:
Post total time. |
Rings |
18 mins | |
| Isabel | For time:
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:
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:
Post total time. |
Barbell & weights Squat rack Rings |
25 mins | |
| Run, Deadlift | Complete as many rounds as possible in 12 minutes of:
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:
Post time per round. |
Rowing machine |
8 mins | |
| CrossFit Games Master Chipper | For time:
|
Pull-up bar Medicine ball Barbell & weights |
22 mins | |
| 2011 CrossFit Games Event 10 | For time:
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:
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:
|
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.
Post time, distance and loads. |
Pull-up bar Barbell & weights Paralettes |
7 mins | |
| 2011 CrossFit Games Event 4 | For time:
Post total time. |
Room to run Barbell & weights |
18 mins | |
| 2011 CrossFit Games Event 3 | For time:
Post total time. |
Barbell & weights Rope |
17 mins | |
| Clean & Jerks, Muscle-ups | Three rounds, 12-9- and 6 reps, for time of:
Post total time. |
Barbell & weights Rings |
19 mins | |
| 800m Run, Rest | Three rounds for time of:
Post total time. |
Room to run |
14 mins | |
| Jackie | For time:
Post total time. |
Pull-up bar Barbell & weights Rowing machine |
11 mins | |
| The Couplet | 3 rounds for time of:
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:
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:
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:
Post total time. |
Dumbbells Bench |
18 mins | |
| Pull-ups, HSPUs | 21, 18, 15, 12, 9, 6, 3 reps of:
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
|
Barbell & weights |
16 mins | |
| L-Rope Climb, Handstand Push-ups, One Legged Squats | 5 rounds for time of:
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:
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:
|
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:
|
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:
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:
Post total rounds completed. |
Kettlebell Rings |
||
| Double Unders, Wall Ball | Three rounds for time of:
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:
Post total time. |
Room to run Barbell & weights |
18 mins | |
| Fran | Three rounds, 21-15- and 9 reps, for time of:
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:
Post total time. |
Barbell & weights |
16 mins | |
| Rope Climb, Ring Dips, Wall Ball | Complete as many rounds as possible in 15 minutes of:
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:
Post total time. |
Room to run Pull-up bar Dumbbells Rowing machine |
19 mins | |
| CrossFit Games Regional 11.4 | For time:
Post total time. |
Pull-up bar Skipping rope Kettlebell Barbell & weights |
31 mins | |
| Moon | Seven rounds for time of:
Alternate feet in the split snatch sets. Post total time. |
Dumbbells Barbell & weights Rope |
22 mins | |
| Pull-ups, Burpees | For time:
Post total time. |
Pull-up bar |
30 mins | |
| Amanda | 9-7-5 reps of:
Post total time. |
Barbell & weights Rings |
14 mins | |
| CrossFit Games Regional 11.3 | 21-15-9 reps for time of:
Post total time. |
Box Barbell & weights |
11 mins | |
| CrossFit Games Regional 11.1 | For time:
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:
Post total rounds. |
Pull-up bar Paralettes Rings |
||
| Double Unders, Snatch | Seven rounds of:
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:
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:
Post total rounds. |
Barbell & weights |
||
| Front Squat, Handstand Walk, GHD Sit-ups | Three rounds for time of:
Post total time. |
Barbell & weights Squat rack |
20 mins | |
| CrossFit Total | Back squat 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:
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:
Post total rounds. |
Pull-up bar Medicine ball Kettlebell |
||
| Thrusters, Bar-facing Burpees | Five rounds for time of:
Post total time. |
Barbell & weights |
19 mins | |
| Box Jumps, Power Snatch, Chest-to-bar Pull-ups | 21-15-9 reps for time of:
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,
|
Barbell & weights |
8 mins | |
| Ring Row, Bench Press, Back Squat | Five rounds for time of:
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:
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
3 Barbell Thrusters
This is a timed workout. If you complete the
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,
|
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:
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:
Post time for each round. |
Pull-up bar Barbell & weights Squat rack |
21 mins | |
| Lynne |
Five rounds for max reps of:
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:
Post total rounds. |
Barbell & weights Rings |
||
| Shoulder Press, Rest | Resting 60 seconds between sets:
Post load(s). |
Barbell & weights |
||
| Fight Gone Bad | Three rounds of:
1 minute rest in between rounds. |
Box Barbell & weights Rowing machine |
||
| J.T. | 21-15-9 reps for time of: Hand-Stand Push-ups,
|
Rings |
16 mins | |
| CrossFit Games Open 11.3 | Complete as many rounds and reps as possible in 5 minutes of:
Post total rounds and any additional reps completed. |
Barbell & weights |
||
| Diane | 21-15-9 reps for time of:
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:
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:
Post total time. |
Pull-up bar Rings |
18 mins | |
| Deadlift, Overhead Squat | 21-15-9 reps of:
Post total time. |
Barbell & weights |
12 mins | |
| Medicine Ball Cleans, Wall Ball | Five rounds for time of:
Post total time. |
Medicine ball Barbell & weights |
12 mins | |
| Burpees, Sit-ups, Kettlebell Swings, Pull-ups, Handstand Push-ups | For Time:
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:
Post total time. |
Barbell & weights Squat rack Rope |
14 mins | |
| Weaver | Four rounds for time of:
Post total time. |
Pull-up bar |
28 mins | |
| Overhead Squat, Front Squat, Back Squat | Overhead 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:
The Power snatch loads are as follows:
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:
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:
Post total rounds. |
Barbell & weights Bench Squat rack |
||
| 100m repeats | Ten rounds, each for time of:
Post times for each round. |
Room to run |
4 mins | |
| Muscle-ups, Deadlift, Walking Lunges | Four rounds for time of:
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:
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:
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:
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:
|
Pull-up bar |
||
| Overhead Walking Lunges, Burpees | Five rounds for time of:
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,
|
Skipping rope |
11 mins | |
| Coach's Notes | Five rounds of:
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:
Post total rounds. |
Pull-up bar Paralettes Rings |
||
| Wittman | Seven rounds for time of:
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:
Post total rounds. |
Medicine ball Barbell & weights Rings |
||
| Karen | For time:
|
Medicine ball |
10 mins | |
| 100 Burpee Pull-ups | For Time:
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:
Post total time. |
Pull-up bar Barbell & weights |
17 mins | |
| Deadlift, Run | For Time:
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:
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:
Post time per round. |
Room to run Pull-up bar Barbell & weights |
15 mins | |
| Muscle-ups, Air Squats | 3 rounds for time of:
Post total time. |
Rings |
18 mins | |
| 800m Run, Rest | Three rounds for time of:
Post total time. |
Room to run |
14 mins | |
| Deadlifts, Double Unders | 3 rounds for time of:
Post total time. |
Barbell & weights |
9 mins | |
| L Pull-ups, Pistols | For time:
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:
Post reps for each round. |
Rope |
||
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Elizabeth | 21-15-9 reps of:
|
Barbell & weights Rings |
12 mins | |
| GHD Sit-ups, Push Jerks | Five rounds of:
Post load and time. |
Barbell & weights |
10 mins | |
| Row, Push-ups | Complete as many rounds as possible in 15 minutes of:
Post total rounds. |
Rowing machine |
||
| Muscle-ups, Wall Ball, Handstand Push-ups, Power Cleans | Three rounds for time of:
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:
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:
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:
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:
Post total rounds. |
Box Barbell & weights |
||
| Murph | Complete for time: 1 mile run
|
Room to run Pull-up bar |
48 mins | |
| Nate | As many rounds as possible in 20 minutes:
Post total rounds completed. |
Kettlebell Rings |
||
| Front Squats, L Pull-ups | 7 rounds for time of:
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:
Post total time. |
Pull-up bar Skipping rope Barbell & weights |
51 mins | |
| DT | Five rounds for time of: 155 pound Deadlift, 12 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:
Post total rounds. |
Pull-up bar Barbell & weights Rings |
||
| Weighted Pull-ups, Back Extensions | Three rounds of:
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
Post loads per lift. |
Barbell & weights |
||
| Deadlift, GHD Sit-ups | Three rounds of:
Post load and total time. |
Barbell & weights |
9 mins | |
| Lynne |
Five rounds for max reps of:
Post reps for both exercises in all rounds. |
Pull-up bar Barbell & weights Bench |
||
| Filthy Fifty | For time:
|
Pull-up bar Box Medicine ball Kettlebell Barbell & weights Bench |
31 mins | |
| Deadlift, Rest | Resting 60 seconds between sets:
|
Barbell & weights |
||
| Power Snatch, Wall Ball, Knees-to-elbow | 21-18-15-12-9 rep rounds of:
Post total time. |
Pull-up bar Medicine ball Barbell & weights |
24 mins | |
| CrossFit Total II | Clean, 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:
Post total time. |
Rings |
22 mins | |
| Row, Thrusters | 5 rounds for time of:
Post total time. |
Barbell & weights Rowing machine |
18 mins | |
| Clean And Jerk, Pull-ups, Push-ups, Air Squats | Ten rounds of:
Post total time and load. |
Pull-up bar Barbell & weights |
16 mins | |
| Thompson | 10 rounds for time of:
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
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
|
Pull-up bar Dumbbells Barbell & weights Rings |
||
| Diane | 21-15-9 reps for time of:
Post total time. |
Barbell & weights |
10 mins | |
| Jackie | For time:
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:
Post total time. |
Box Barbell & weights |
35 mins | |
| Handstand Push-ups, Deadlift, Chest To Bar Pull-ups, Double Unders | Seven rounds for time of:
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:
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:
Post load and total rounds. |
Room to run Barbell & weights |
||
| Blake | Four rounds for time of:
Post total time. |
Box Medicine ball |
27 mins | |
| Nancy | Five rounds for time of:
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:
Post total rounds and reps. |
Kettlebell |
||
| Overhead Squat, Front Squat, Back Squat | Overhead 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:
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:
Post total rounds completed plus any partials. |
Dumbbells Barbell & weights Rope |
||
| Lumberjack 20 | for time: 20 Deadlifts 275 lbs
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:
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:
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:
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:
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:
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:
Post total time. |
Barbell & weights |
13 mins | |
| Wall Ball Shots, Pull-ups | Seven rounds for time of:
Post total time. |
Pull-up bar Medicine ball |
9 mins | |
| Brenton | Five rounds for time of:
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:
Post total time. |
Pull-up bar Barbell & weights Squat rack |
32 mins | |
| Forrest | Three rounds for time of:
Post total time. |
Pull-up bar |
38 mins | |
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Hang Power Cleans, Burpees | 3 rounds for time of:
Post total time. |
Barbell & weights |
9 mins | |
| Wall Ball, Muscle-ups | For Time:
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
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.
|
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:
Post total time. |
Pull-up bar Kettlebell Barbell & weights |
11 mins | |
| Bench Press, Rest | Resting 60 seconds between sets:
Post loads. |
Barbell & weights Bench |
||
| Back Squat, Rope Climb | For time:
Post total time. |
Barbell & weights Squat rack Rope |
26 mins | |
| Jerry | For Time:
Post total time. |
Room to run Rowing machine |
26 mins | |
| Coach's Notes | 1RM Snatch |
Barbell & weights |
||
| Ryan | Five rounds for time of:
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:
Post total rounds. |
Box Barbell & weights |
||
| Deadlift, Push-ups | 10 rounds for time of:
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:
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,
|
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,
|
Bench |
25 mins | |
| Deadlift, Handstand Push-ups | Complete five rounds of:
Post loads and reps for each round to comments. |
Barbell & weights |
||
| Row, Rest | Four rounds for time of:
Post time per round. |
Rowing machine |
8 mins | |
| Heavy Thrusters, Muscle-ups | Three rounds, 9-6-and 3 reps, for time of:
Post total time. |
Barbell & weights Rings |
11 mins | |
| Kelly | Five rounds for time of:
Post total time. |
Box Medicine ball |
30 mins | |
| Thrusters, Weighted Pull-ups | Three rounds, 15-12-and 9 reps, for time of:
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:
Post total time. |
Pull-up bar Kettlebell Barbell & weights |
38 mins | |
| Helton | 3 rounds for time of:
Post total time. |
Room to run Dumbbells Barbell & weights |
38 mins | |
| Fran | Three rounds, 21-15- and 9 reps, for time of:
Post Time |
Pull-up bar Barbell & weights |
8 mins | |
| Row, Front Squats, GHD Sit-ups, Box Jumps | Five rounds for time of:
|
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
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
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:
Post total rounds completed. |
Barbell & weights |
||
| Turkish Get-Ups, Sotts Press | With a 45 pound barbell, 21-15- and 9 reps for time of:
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:
Post total time. |
Barbell & weights |
11 mins | |
| Pull-ups, HSPUs | 21, 18, 15, 12, 9, 6, 3 reps of:
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
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
Post total time. |
Pull-up bar |
32 mins | |
| Burpees, Box Jumps, Toes-to-Bar | 30-25-20-15 and 10 rep rounds of:
Post total time. |
Pull-up bar Box |
26 mins | |
| Rope Climbs, Ring Dips, Air Squats | Three rounds for time of:
Post total time |
Rings Rope |
19 mins | |
| Nate | As many rounds as possible in 20 minutes:
Post total rounds completed. |
Kettlebell Rings |
||
| Sprint, Rest | 15 rounds for distance of:
|
Room to run |
||
| The Couplet | 3 rounds for time of:
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,
|
Skipping rope |
11 mins | |
| Coe | Ten rounds for time of:
Post total time. |
Barbell & weights Rings |
22 mins | |
| AdamBrown | Two rounds for time of:
Post total time. |
Box Medicine ball Barbell & weights Bench |
37 mins | |
| SQT | Three rounds for time of:
Post total time. |
Room to run Barbell & weights |
7 mins | |
| Thrusters, Run | 5 rounds for time of:
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:
Post total rounds. |
Dumbbells Barbell & weights Squat rack |
||
| Muscle-ups, Overhead Squats, Toes-to-Bar, GHD Sit-ups | Five rounds for time of:
Post total time. |
Pull-up bar Barbell & weights Rings |
28 mins | |
| Row, Box Jumps, Back Extensions, Deadlift | Three rounds for time of:
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:
Post total time. |
Skipping rope Medicine ball |
14 mins | |
| Squat Clean Thrusters, Chest-to-bar Pull-ups | 5 rounds for time of:
Post total time. |
Pull-up bar Barbell & weights |
12 mins | |
| Run, Burpees | 6 rounds for time of:
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:
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:
Post total time. |
Pull-up bar Box Barbell & weights |
27 mins | |
| Angie | Complete for time:
|
Pull-up bar |
23 mins | |
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Coach's Notes | Three rounds for time of:
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:
|
Barbell & weights Rings |
12 mins | |
| Deadlift, Pistols, Double Unders | Complete as many rounds as possible in seven minutes of:
|
Room to run Skipping rope Barbell & weights |
||
| Pyramid Double Helen | For time:
|
Pull-up bar Kettlebell |
28 mins | |
| Amanda | 9-7-5 reps of:
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:
Post rounds completed and the total distance covered. |
Room to run |
||
| Fight Gone Bad | Three rounds of:
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,
These are squat not power snatches. |
Pull-up bar Dumbbells Barbell & weights |
31 mins | |
| Thrusters, Run | 5 rounds for time of:
Post total time. |
Room to run Barbell & weights |
25 mins | |
| Johnson | Complete as many rounds in 20 minutes as you can of:
Post total rounds. |
Barbell & weights Rings |
||
| Lunges, Pull-ups, Sit-ups | Walking lunge 100 ft.
Post time. |
Pull-up bar |
16 mins | |
| Back Squats, Toes-to-Bar, Kettlebell Swings | For Time:
Post total time. |
Pull-up bar Kettlebell Barbell & weights Squat rack |
12 mins | |
| Luce | Wearing a 20 pound vest, three rounds for time of:
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:
Post total rounds. |
Box Dumbbells Barbell & weights |
||
| Pull-ups, Ring Dips, Sit-ups, Air Squats | Ten rounds for time of:
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:
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:
Post time and load. |
Barbell & weights Rings |
11 mins | |
| Weighted Pull-ups, Strict Pull-ups, Kipping Pull-ups | Ten rounds for time of:
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:
Post total time. |
Box Kettlebell |
23 mins | |
| Dumbbell Thrusters, GHD Sit-ups | Three rounds for time of:
Post total time. |
Dumbbells Barbell & weights |
11 mins | |
| RJ | Five rounds for time of:
Post total time. |
Rope |
47 mins | |
| Overhead Walking Lunges, Burpees | Five rounds for time of:
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:
Post times for each round. |
Room to run |
5 mins | |
| Muscle-ups, Forward Rolls, Pistols, Handstand Walks | 3 rounds for time of:
Post total time. |
Rings |
23 mins | |
| Row, Wall-ball | For time:
|
Rowing machine |
24 mins | |
| Row, Bench Press | For time:
Post total time. |
Barbell & weights Bench Rowing machine |
26 mins | |
| Elizabeth | 21-15-9 reps of:
|
Barbell & weights Rings |
13 mins | |
| Pull-ups, Push-ups, Air Squats | 15 rounds for time of:
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:
Post total rounds. |
Pull-up bar Skipping rope Barbell & weights Squat rack |
||
| Northwest Regional Event 4 | For time:
|
Kettlebell Barbell & weights Rope Rowing machine |
25 mins | |
| South Central Regional Event 4 | For Time:
Post total time. |
Room to run Barbell & weights Rings |
14 mins | |
| Northeast Regional Event 1 | 21-15-9 reps of:
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:
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:
Post total time. |
Pull-up bar Kettlebell Barbell & weights |
40 mins | |
| Arnie | With a single 2 pood kettlebell:
Post total time. |
Kettlebell Barbell & weights |
32 mins | |
| Nutts | For time:
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:
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:
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:
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,
|
Rings |
17 mins | |
| Shoulder to Overhead, Burpees | For Time:
Partition as needed, any order. |
Barbell & weights |
9 mins | |
| Annie | 50-40-30-20 and 10 rep rounds of: Double-unders,
|
Skipping rope |
11 mins | |
| Tommy V | For time: 115 pound Thruster, 21 reps,
|
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,
|
Pull-up bar Kettlebell |
44 mins | |
| Karen | For time:
|
Medicine ball |
10 mins | |
| Muscle-ups, Power Cleans, Run | 5 rounds for time of:
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:
Post total time. |
Pull-up bar Dumbbells Barbell & weights |
28 mins | |
| Jerry | For Time:
Post total time. |
Room to run Rowing machine |
26 mins | |
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Squat Cleans, Sit-ups | As many rounds as possible in 7 minutes of:
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:
Increase the load each round. Rest as necessary between rounds. |
Dumbbells Barbell & weights |
||
| Barbara | Five rounds, each for time of:
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:
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:
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:
Post total time. |
Pull-up bar Kettlebell |
21 mins | |
| Wall Ball, Muscle-ups | For Time:
Post total time. |
Medicine ball Rings |
20 mins | |
| Paul | 5 rounds for time of:
Post total time. |
Pull-up bar |
31 mins | |
| Run & Squat | Four rounds for time of:
Post total time. |
Room to run |
15 mins | |
| Hang Power Cleans, Burpees | 3 rounds for time of:
Post total time. |
Barbell & weights |
9 mins | |
| Back Squats, Ring Dips | 5 rounds for time of:
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:
Post total time. |
Bench |
12 mins | |
| Row, Rest | Four rounds for time of:
Post time per round. |
Rowing machine |
8 mins | |
| McGhee | Complete as many rounds in 30 minutes as you can of:
Post total rounds. |
Box Barbell & weights |
||
| Filthy Fifty | For time:
|
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:
|
Pull-up bar Dumbbells Barbell & weights |
20 mins | |
| Back Squat, Handstand walk | 5 rounds for time of:
Post total time. |
Barbell & weights Squat rack |
19 mins | |
| DT | Five rounds for time of: 155 pound Deadlift, 12 reps
|
Barbell & weights |
15 mins | |
| Row, Double Unders, Burpees | For Time:
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:
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:
Post total time. |
Pull-up bar Barbell & weights Squat rack |
12 mins | |
| Double Unders, Box Jumps, Kettlebell Swings | 5 rounds for time of:
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:
Post total time. |
Pull-up bar Box |
13 mins | |
| Deadlifts, Double Unders | 3 rounds for time of:
Post total time. |
Barbell & weights |
11 mins | |
| Row, Dumbbell Squat Snatches | For Time:
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:
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
|
Room to run Pull-up bar |
46 mins | |
| Back Extensions, Knees to Elbows, Overhead Squats | As many rounds as possible in 15 minutes of:
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:
Post total rounds. |
Room to run Medicine ball |
||
| Double Unders, L Pull-ups, Dumbbell Squat Cleans | 3 rounds for time of:
Post total time. |
Pull-up bar Dumbbells Barbell & weights |
25 mins | |
| Deadlift, Push-ups | 10 rounds for time of:
Post total time. |
Barbell & weights |
17 mins | |
| L-Rope Climb, Handstand Push-ups, One Legged Squats | 5 rounds for time of:
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:
Post time. |
Pull-up bar Dumbbells Kettlebell |
13 mins | |
| Muscle-ups, Back Squats | For Time:
Post total time. |
Barbell & weights Squat rack Rings |
24 mins | |
| Deadlift, Overhead Squat | 21-15-9 reps of:
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:
Post total time. |
Rings |
32 mins | |
| Air Squats, Push-ups, Pull-ups, Sit-up - Standards | For time:
Post total time. |
Pull-up bar |
31 mins | |
| Overhead Squat, Front Squat, Back Squat | Overhead 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:
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,
Post total weight. |
Barbell & weights Squat rack |
||
| 5k Run | Run a 5k.
|
Room to run |
27 mins | |
| Garrett | 3 rounds for time of:
Post total time. |
Pull-up bar Rings |
27 mins | |
| 2/3 Body Weight Thrusters, Pull-ups | Five rounds for max reps of:
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
Set up three bars and storm through for time. Post total time. |
Barbell & weights Bench |
31 mins | |
| Tabata This! | Tabata Row
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.
|
Pull-up bar Rowing machine |
||
| The Chipper | For Time:
Post total time. |
Pull-up bar Box Dumbbells Barbell & weights Rings |
33 mins | |
| 400m Walking Lunge | For Time:
Post total time and number of steps |
Room to run |
16 mins | |
| Coach's Notes | As many reps as possible in 8 minutes of:
Do it like an AMRAP workout.
|
Kettlebell |
||
| Coach's Notes | 1RM Snatch |
Barbell & weights |
||
| Row, Power Cleans, Thrusters | Five rounds for time of:
Post total time. |
Barbell & weights Rowing machine |
32 mins | |
| Wall Ball, L Pull-ups | For time:
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:
|
Barbell & weights Squat rack |
||
| Stephen | 30, 25, 20, 15, 10, 5 reps of:
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:
Post total time. |
Box Medicine ball |
31 mins | |
| Thrusters, Muscle-ups, Run | 5 rounds for time of:
Post total time. |
Room to run Barbell & weights Rings |
26 mins | |
| Power Snatch, Snatch Balance, Overhead Squat | 7 rounds for time of:
Post total time. |
Barbell & weights |
23 mins | |
| Handstand Push-ups, Air Squats, Pull-ups, Push-ups | 10 minutes Handstand 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
Clean is from the ground, power or squat. Post total weight lifted. |
Barbell & weights Bench |
||
| Row, Thrusters | 5 rounds for time of:
Post total time. |
Barbell & weights Rowing machine |
19 mins | |
| Deadlifts, Pull-ups | For time:
Post total time. |
Pull-up bar Barbell & weights |
22 mins | |
| Double Unders, Back Extensions | 3 rounds for time of:
Post total time. |
Bench |
12 mins | |
| Clean and Jerk, GHD Sit-ups | 3 rounds for time of:
Post total time. |
Barbell & weights |
14 mins | |
| 100 Burpee Pull-ups | For Time:
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:
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.
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:
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:
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:
Post total time. |
Pull-up bar Medicine ball |
27 mins | |
| Run, GHD Sit-ups, Hip Extensions | 5 rounds for time of:
Post total time. |
Room to run |
23 mins | |
| Muscle-ups, Air Squats | 3 rounds for time of:
Post total time. |
Rings |
19 mins | |
| Barbara | Five rounds, each for time of:
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:
|
Pull-up bar |
||
| Angie | Complete for time:
|
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:
Post total time. |
Barbell & weights |
10 mins | |
| Rope Climbs, Ring Dips, Air Squats | Three rounds for time of:
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:
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:
Post total rounds. |
Dumbbells Rowing machine |
||
| CrossFit Total | Back squat 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:
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
Post total time. |
Pull-up bar Box Dumbbells Barbell & weights |
33 mins | |
| Row, GHD Sit-ups, Back Extensions | For Time:
Post total time. |
Bench Rowing machine |
9 mins | |
| Run, Power Cleans | 3 rounds for time of:
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:
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,
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
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:
Post total rounds. |
Skipping rope Bench |
||
| Shoulder Press, Push Press, Push Jerk | Shoulder press 1-1-1-1-1 reps
Post loads per lift. |
Barbell & weights |
||
| Burpees, Back Squats | As many rounds as possible in 20 minutes of:
Post total rounds. |
Barbell & weights Squat rack |
||
| Coach's Notes | For time:
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:
|
Barbell & weights Rings |
13 mins | |
| Fran | Three rounds, 21-15- and 9 reps, for time of:
Post Time |
Pull-up bar Barbell & weights |
8 mins | |
| Angie | Complete for time:
|
Pull-up bar |
22 mins | |
| Push Jerk, L Pull-ups | 5 rounds for time of:
Post total time. |
Pull-up bar Barbell & weights |
18 mins | |
| Eva | Five rounds for time of: Run 800 meters,
|
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:
|
Pull-up bar |
||
| Filthy Fifty | For time:
|
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,
Post total weight. |
Barbell & weights Squat rack |
||
| Snatch, Overhead Squat, Run | 5 rounds for time of:
Post total time. |
Room to run Barbell & weights |
22 mins | |
| 800m Repeats | Four rounds, each for time of:
Rest as needed between efforts. |
Room to run |
14 mins | |
| Coach's Notes | For time:
Post total time. |
Pull-up bar |
31 mins | |
| Annie | 50-40-30-20 and 10 rep rounds of: Double-unders,
|
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:
Post total rounds completed. |
Kettlebell Rings |
||
| Michael | Three rounds for time of: Run 800 meters,
|
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,
|
Barbell & weights Rope |
22 mins | |
| Walking Lunges, Sit-ups - Standards | 4 rounds for time of:
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:
Post total time. |
Barbell & weights Rings |
21 mins | |
| Hip & Back Extensions, Run | For time:
|
Bench |
20 mins | |
| Hang Squat Cleans, Push-ups | 5 rounds for time of:
Post total time. |
Barbell & weights |
22 mins | |
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Elizabeth | 21-15-9 reps of:
|
Barbell & weights Rings |
13 mins | |
| Fran | Three rounds, 21-15- and 9 reps, for time of:
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:
Post total time. |
Barbell & weights Bench |
15 mins | |
| Run, Pistols, Sit-ups - Standard | For Time:
Post total time. |
Room to run |
20 mins | |
| Walking Lunge, Pull-ups, Box Jumps, Double Unders, Ring Dips, KTE, KB Swings, etc. | For time:
|
Pull-up bar Skipping rope Box Medicine ball Kettlebell Barbell & weights Bench Rings Rope |
23 mins | |
| Helen | Three rounds for time:
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:
Post total rounds completed. |
Barbell & weights |
||
| Angie | Complete for time:
|
Pull-up bar |
23 mins | |
| Squat Cleans and GHD Sit-ups | For time:
Post total time. |
Barbell & weights |
15 mins | |
| Bench Press, Pull-ups, Back Squat | Five rounds for max reps of: Body weight bench press,
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
Post loads per lift. |
Barbell & weights |
||
| Handstand Push-ups, L Pull-ups | 21-18-15-12-9-6-3 rep rounds of:
Post total time. |
Pull-up bar |
23 mins | |
| GHD Sit-ups, Back Extensions | Five rounds for time of: 30 Glute-ham sit-ups
|
Bench |
14 mins | |
| Daniel | For time: 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,
|
Skipping rope |
12 mins | |
| Diane | 21-15-9 reps for time of:
Post total time. |
Barbell & weights |
10 mins | |
| Barbara | Five rounds, each for time of:
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:
Post total time. |
Pull-up bar Box Dumbbells |
28 mins | |
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Run, Burpees | 6 rounds for time of:
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:
|
Barbell & weights Rings |
14 mins | |
| Row, Thrusters, Pull-ups | For time:
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:
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:
Post total rounds completed. |
Kettlebell Rings |
||
| Thrusters, Hanging Power Cleans, Sumo Deadlift High-pull | Complete as many rounds as possible in 20 minutes of:
Post total rounds completed. |
Barbell & weights |
||
| Cindy | Complete as many rounds in 20 minutes as possible of:
|
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.
Post time. |
Pull-up bar |
16 mins | |
| Karen | For time:
|
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
Post numbers of sit-ups and double-unders to comments. |
Skipping rope |
||
| Ryan | Five rounds for time of:
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
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:
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
|
Pull-up bar Rope |
21 mins | |
| Row, Burpees, Run | 3 rounds for time of:
|
Rowing machine |
20 mins | |
| Fight Gone Bad | Three rounds of:
1 minute rest in between rounds. |
Box Barbell & weights Rowing machine |
||
| J.T. | 21-15-9 reps for time of: Hand-Stand 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:
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:
|
Pull-up bar |
||
| Wall Ball, GHD Sit-ups, Back Extensions | As many rounds as possible in 20 minutes of:
Post total rounds. |
Medicine ball Bench |
||
| Lynne |
Five rounds for max reps of:
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
|
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:
|
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:
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
|
Bench |
14 mins | |
| Weighted Pull-ups, Strict Pull-ups, Kipping Pull-ups | Ten rounds for time of:
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:
Post total rounds completed. |
Kettlebell Rings |
||
| Front Squats, GHD Sit-ups | For Time:
Post total time. |
Barbell & weights Squat rack |
22 mins | |
| Shoulder Press, Push Press, Push Jerk | Shoulder press 1-1-1-1-1 reps
Post loads per lift. |
Barbell & weights |
||
| Badger | Complete three rounds for time of: 95 pound Squat clean, 30 reps,
|
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,
|
Pull-up bar Kettlebell |
45 mins | |
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| One Arm Push Press, One Arm Deadlift, Run | 2 rounds for time of:
Post total time and loads. |
Room to run Barbell & weights |
26 mins | |
| Nicole | Complete as many rounds in 20 minutes as you can of:
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:
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:
Post time. |
Dumbbells Kettlebell |
14 mins | |
| 400m Walking Lunge | For Time:
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:
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:
Post total rounds. |
Barbell & weights Bench Rings |
||
| Wall Balls, Pull-ups | For Time:
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,
|
Barbell & weights Rings |
17 mins | |
| Lunges, Pull-ups, Sit-ups | Walking lunge 100 ft.
Post time. |
Pull-up bar |
16 mins | |
| Hang Power Cleans, Ring Dips, Sit-ups | As many rounds as possible in 20 minutes of:
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:
|
Pull-up bar |
||
| Thrusters x 21, Double Unders x 21 | 5 rounds for time of:
Post total time. |
Barbell & weights |
18 mins | |
| Lynne |
Five rounds for max reps of:
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:
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:
|
Pull-up bar Dumbbells Barbell & weights |
21 mins | |
| Kelly | Five rounds for time of:
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:
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,
Post total weight. |
Barbell & weights Squat rack |
||
| Michael | Three rounds for time of: Run 800 meters,
|
Bench |
25 mins | |
| Twins | "Twins" Two rounds, of each couplet, for time of:
115 pound Thruster, 20 reps
Post total time. |
Pull-up bar Barbell & weights Rowing machine |
27 mins | |
| Row, Bench Press | For time:
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:
Post total time. |
Pull-up bar Box Dumbbells |
27 mins | |
| Diane | 21-15-9 reps for time of:
Post total time. |
Barbell & weights |
11 mins | |
| GHD Sit-ups, Back Extensions | Five rounds for time of: 30 Glute-ham sit-ups
|
Bench |
14 mins | |
| Cindy | Complete as many rounds in 20 minutes as possible of:
|
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:
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:
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:
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:
|
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:
Post total time. |
Barbell & weights Rings |
19 mins | |
| Squat Snatch, Pull-ups - Chest To Bar | 21, 15, 9 reps of:
Post total time. |
Pull-up bar Barbell & weights |
15 mins | |
| Michael | Three rounds for time of: Run 800 meters,
|
Bench |
25 mins | |
| Filthy Fifty | For time:
|
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:
|
Pull-up bar |
24 mins | |
| 100 Inverted Burpees | For Time:
Post total time. |
17 mins | ||
| Danny | As many rounds as possible in 20 minutes of:
Post total rounds. |
Pull-up bar Box Barbell & weights |
||
| Helen | Three rounds for time:
Post time. |
Pull-up bar Dumbbells Kettlebell |
13 mins | |
| DT | Five rounds for time of: 155 pound Deadlift, 12 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:
|
Rowing machine |
22 mins | |
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Shoulder Press, Push Press, Push Jerk | Shoulder press 1-1-1-1-1 reps
Post loads per lift. |
Barbell & weights |
||
| Lunges, Pull-ups, Sit-ups | Walking lunge 100 ft.
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:
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
|
Pull-up bar Rope |
19 mins | |
| GHD Sit-ups, Back Extensions | Five rounds for time of: 30 Glute-ham sit-ups
|
Bench |
15 mins | |
| Nicole | Complete as many rounds in 20 minutes as you can of:
Post number of pull-ups completed for each round. |
Pull-up bar |
||
| Fight Gone Bad | Three rounds of:
1 minute rest in between rounds. |
Box Barbell & weights Rowing machine |
||
| Pull-ups, Ring Dips | 10 rounds for time of:
|
Pull-up bar Rings |
18 mins | |
| 800m Repeats | Four rounds, each for time of:
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:
|
Medicine ball |
10 mins | |
| Lynne |
Five rounds for max reps of:
Post reps for both exercises in all rounds. |
Pull-up bar Barbell & weights Bench |
||
| Deadlift, Run | For time:
|
Barbell & weights |
18 mins | |
| Weighted Pull-ups, Strict Pull-ups, Kipping Pull-ups | Ten rounds for time of:
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
|
Room to run Pull-up bar |
47 mins | |
| J.T. | 21-15-9 reps for time of: Hand-Stand Push-ups,
|
Rings |
17 mins | |
| Hang Squat Clean, Rope Climb | Five rounds for time of: 155 pound Hang squat clean, 9 reps,
|
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
|
Pull-up bar Rings |
||
| CrossFit Total | Back squat 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,
|
Pull-up bar |
||
| Jackie | For time:
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:
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:
Post time. |
Pull-up bar Dumbbells Kettlebell |
13 mins | |
| Hip & Back Extensions, Run | For time:
|
Bench |
20 mins | |
| Lunges, Pull-ups, Sit-ups | Walking lunge 100 ft.
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:
|
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,
These are squat not power snatches. |
Pull-up bar Dumbbells Barbell & weights |
31 mins | |
| Ring Dips, Run, Push-ups, Run, HSPU, Run | For time:
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:
|
Rowing machine |
22 mins | |
| Sumo Deadlift High-pulls, Ring Dips | 7 rounds for time of: 95 pound Sumo-deadlift high-pull, 10 reps,
|
Barbell & weights Rings |
12 mins | |
| Fran | Three rounds, 21-15- and 9 reps, for time of:
Post Time |
Pull-up bar Barbell & weights |
9 mins | |
| Double-unders, Squat Clean, Dips, Double-unders | For time: 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:
|
Pull-up bar |
||
| Row, SDHP, Pull-ups | Complete as many rounds in 20 minutes as you can of: Row 250 meters
|
Pull-up bar Barbell & weights Rowing machine |
||
| Shoulder Press, Push Press, Push Jerk | Shoulder press 1-1-1-1-1 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,
|
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:
Post total time. |
Box Medicine ball |
30 mins | |
| Nicole | Complete as many rounds in 20 minutes as you can of:
Post number of pull-ups completed for each round. |
Pull-up bar |
||
| Elizabeth | 21-15-9 reps of:
|
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
|
Bench |
14 mins | |
| Barbara | Five rounds, each for time of:
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,
Post total weight. |
Barbell & weights Squat rack |
||
| Overhead Walking Lunges, Burpees | Five rounds for time of:
Let trailing knee gently kiss the ground on each lunge. |
Barbell & weights |
17 mins | |
| HSPU, L Pull-up | For time: 15 Handstand push-ups,
|
Pull-up bar |
22 mins | |
| Mr. Joshua | Five rounds for time of: Run 400 meters,
|
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,
30 GHD Sit-ups,
50 GHD Sit-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:
|
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:
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:
|
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
|
Room to run Pull-up bar |
49 mins | |
| Fight Gone Bad | Three rounds of:
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
Post loads per lift. |
Barbell & weights |
||
| Michael | Three rounds for time of: Run 800 meters,
|
Bench |
25 mins | |
| Helen | Three rounds for time:
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:
Post total rounds completed. |
Barbell & weights |
||
| Angie | Complete for time:
|
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,
|
Pull-up bar Kettlebell |
44 mins | |
| Cindy | Complete as many rounds in 20 minutes as possible of:
|
Pull-up bar |
||
| 800m Repeats | Four rounds, each for time of:
Rest as needed between efforts. |
Room to run |
14 mins | |
| Filthy Fifty | For time:
|
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:
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),
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:
Post time to comments. |
Pull-up bar Box Barbell & weights |
25 mins | |
| Nasty Girls | 3 rounds for time of: 50 Squats,
|
Barbell & weights Rings |
16 mins | |
| Annie | 50-40-30-20 and 10 rep rounds of: Double-unders,
|
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:
Post rounds completed to comments. |
Pull-up bar Bench Rings |
||
| Squat and Muscle-ups | For time:
Post time to comments. |
Rings |
22 mins | |
| Dumbbell Walking Lunges, Dumbbell Swings | Five rounds for time of:
Post time to comments. |
Dumbbells |
8 mins | |
| Fran | Three rounds, 21-15- and 9 reps, for time of:
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:
Post total rounds completed. |
Kettlebell Rings |
||
| Mr. Joshua | Five rounds for time of: Run 400 meters,
|
Barbell & weights |
32 mins | |
| Lynne |
Five rounds for max reps of:
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,
|
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:
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,
|
Barbell & weights |
22 mins | |
| Jason | For time: 100 Squats,
|
Rings |
29 mins | |
| Fight Gone Bad | Three rounds of:
1 minute rest in between rounds. |
Box Barbell & weights Rowing machine |
||
| Inverted Burpees, Pull-ups, Burpees | Five rounds for time of:
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:
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,
|
Pull-up bar Barbell & weights |
||
| Michael | Three rounds for time of: Run 800 meters,
|
Bench |
24 mins | |
| 400m Repeats | Four rounds for time:
|
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:
|
Pull-up bar |
25 mins | |
| Shoulder Press, Push Press, Push Jerk | Shoulder press 1-1-1-1-1 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:
|
Barbell & weights Rings |
15 mins | |
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Burpees and Pull-ups | Ten rounds for time of:
|
Pull-up bar |
24 mins | |
| Thrusters, Hanging Power Cleans, Sumo Deadlift High-pull | Complete as many rounds as possible in 20 minutes of:
Post total rounds completed. |
Barbell & weights |
||
| Filthy Fifty | For time:
|
Pull-up bar Box Medicine ball Kettlebell Barbell & weights Bench |
33 mins | |
| Cindy | Complete as many rounds in 20 minutes as possible of:
|
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:
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
Post total time. |
Barbell & weights Bench |
23 mins | |
| Mr. Joshua | Five rounds for time of: Run 400 meters,
|
Barbell & weights |
30 mins | |
| Erin | Five rounds for time of:
|
Pull-up bar Dumbbells Barbell & weights |
21 mins | |
| Ryan | Five rounds for time of:
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,
|
Barbell & weights Squat rack |
27 mins | |
| Barbara | Five rounds, each for time of:
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:
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:
Post number of pull-ups completed for each round. |
Pull-up bar |
||
| Isabel | For time:
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments. |
Barbell & weights |
7 mins | |
| Filthy Fifty | For time:
|
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,
|
Bench |
24 mins | |
| Fran | Three rounds, 21-15- and 9 reps, for time of:
Post Time |
Pull-up bar Barbell & weights |
8 mins | |
| The Chief | Max rounds in 3 minutes of:
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,
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:
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
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,
|
Barbell & weights Rings |
16 mins | |
| Handstand Push-ups, Pull-ups, KB Swings, Sit-ups, Burpees | For time:
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
|
Room to run Pull-up bar |
45 mins | |
| Run, SP, Run, PP, Run, PJ | For time: Run 800 meters,
|
Barbell & weights |
20 mins | |
| Angie | Complete for time:
|
Pull-up bar |
25 mins | |
| Helen | Three rounds for time:
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,
|
Barbell & weights Rings |
23 mins | |
| Pull-ups, Dips | For time: 50 Pull-ups,
|
Pull-up bar Rings |
25 mins | |
| Double Unders, Hip Extensions, GHD Sit-ups | Three rounds for time of: 50 Jump rope, double unders,
|
Rope |
23 mins | |
| CrossFit Total | Back squat 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,
30 GHD Sit-ups,
50 GHD Sit-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,
|
Barbell & weights Rope |
31 mins | |
| Karen | For time:
|
Medicine ball |
9 mins | |
| Dumbbell Squat Snatch, Pull-ups | For time: 45 pound Dumbbell squat snatch, left arm, 21 reps
|
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
Row 750 meters
Row 500 meters
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:
Post time. |
Pull-up bar Dumbbells Kettlebell |
14 mins | |
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Michael | Three rounds for time of: Run 800 meters,
|
Bench |
26 mins | |
| Jeremy | Three rounds, 21-15- and 9 reps, for time of: 95 pound Overhead squats,
|
Barbell & weights |
10 mins | |
| Fran | Three rounds, 21-15- and 9 reps, for time of:
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:
|
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,
|
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,
|
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,
|
Rings |
||
| 10k Run | Run a 10k. |
Room to run |
56 mins | |
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Angie | Complete for time:
|
Pull-up bar |
27 mins | |
| 155# Clean and Jerk | For time:
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),
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,
|
Barbell & weights Squat rack |
29 mins | |
| Shoulder Press, Push Press, Push Jerk | Shoulder press 1-1-1-1-1 reps
Post loads per lift. |
Barbell & weights |
||
| Lynne |
Five rounds for max reps of:
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,
|
Skipping rope Barbell & weights Rings |
18 mins | |
| Run, Kettlebell, Thrusters, Pull-ups | 3 rounds for time of: Run 800 meters,
|
Pull-up bar Kettlebell Barbell & weights |
33 mins | |
| Fight Gone Bad | Three rounds of:
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:
|
Rings |
29 mins | |
| Thrusters, Pull-ups | Complete as many rounds in twenty minutes as you can of: 65 Pound Thruster, 10 reps,
|
Pull-up bar Barbell & weights |
||
| CrossFit Total | Back squat 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
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,
|
Skipping rope |
19 mins | |
| Overhead Squat, Front Squat, Back Squat | Overhead 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,
|
Bench |
25 mins | |
| One Legged Squats, Dips, Pull-ups | Seven rounds for time of: 10 One legged squats, alternating,
|
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:
|
Pull-up bar |
20 mins | |
| Squat Clean, HSPU | Five rounds for time of: 135 pound Squat clean, 7 reps,
|
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,
|
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:
Post total time. |
Barbell & weights |
20 mins | |
| Thrusters, Double Unders | For time: 135 lb Thruster, 10 reps,
|
Skipping rope Barbell & weights |
12 mins | |
| CrossFit Total | Back squat 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
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,
|
Rings |
29 mins | |
| Run, Pull-ups | Three rounds for time of: Run 800 meters,
|
Pull-up bar |
29 mins | |
| Kettlebell, GHD Sit-ups, BE, Knees to Elbows | Five rounds for time of: 2 pood Kettlebell swings, 25 reps,
|
Pull-up bar Kettlebell Bench |
34 mins | |
| Deadlifts and HSPU | Five rounds of:
|
Barbell & weights |
||
| Row, Burpees | For time: Row 1000 meters,
|
Rowing machine |
31 mins | |
| Push-ups, SDHP, Dips, Weighted Pull-ups, HSPU | For time: 75 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,
|
Barbell & weights |
||
| Michael | Three rounds for time of: Run 800 meters,
|
Bench |
27 mins | |
| Cindy | Complete as many rounds in 20 minutes as possible of:
|
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:
Post Time |
Pull-up bar Barbell & weights |
9 mins | |
| Diane | 21-15-9 reps for time of:
Post total time. |
Barbell & weights |
12 mins | |
| 800m Repeats | Four rounds, each for time of:
Rest as needed between efforts. |
Room to run |
15 mins | |
| Elizabeth | 21-15-9 reps of:
|
Barbell & weights Rings |
14 mins | |
| 50 Burpees | For time:
Jump one foot above reach each rep. |
7 mins | ||
| Shoulder Press, Push Press, Push Jerk | Shoulder press 1-1-1-1-1 reps
Post loads per lift. |
Barbell & weights |
||
| Murph | Complete for time: 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,
|
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,
|
Barbell & weights |
21 mins | |
| Deadlift 3-3-3-3-3 | Five rounds of three reps of deadlift. |
Barbell & weights |
||
| Angie | Complete for time:
|
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,
|
Bench |
24 mins | |
| Elizabeth | 21-15-9 reps of:
|
Barbell & weights Rings |
16 mins | |
| Nancy | Five rounds for time of:
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
Post times per round. |
Room to run |
21 mins | |
| Quarter Gone Bad | Five rounds for total reps of:
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:
Post total time. |
Box Medicine ball |
33 mins | |
| Shoulder Press, Push Press, Push Jerk | Shoulder press 1-1-1-1-1 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,
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
|
Bench |
13 mins | |
| 800m Repeats | Four rounds, each for time of:
Rest as needed between efforts. |
Room to run |
14 mins | |
| Fran | Three rounds, 21-15- and 9 reps, for time of:
Post Time |
Pull-up bar Barbell & weights |
8 mins | |
| Fight Gone Bad | Three rounds of:
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:
Post time. |
Pull-up bar Dumbbells Kettlebell |
13 mins | |
| Barbara | Five rounds, each for time of:
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,
|
Pull-up bar |
25 mins | |
| Fight Gone Bad | Three rounds of:
1 minute rest in between rounds. |
Box Barbell & weights Rowing machine |
||
| Nate | As many rounds as possible in 20 minutes:
Post total rounds completed. |
Kettlebell Rings |
||
| Nicole | Complete as many rounds in 20 minutes as you can of:
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,
|
Bench |
26 mins | |
| Tommy V | For time: 115 pound Thruster, 21 reps,
|
Barbell & weights Rope |
27 mins | |
| 5k Run | Run a 5k.
|
Room to run |
26 mins | |
| Lynne |
Five rounds for max reps of:
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:
Post total time. |
Barbell & weights |
12 mins | |
| Cindy | Complete as many rounds in 20 minutes as possible of:
|
Pull-up bar |
||
| Nancy | Five rounds for time of:
Post total time. |
Room to run Barbell & weights |
20 mins | |
| Filthy Fifty | For time:
|
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
Set up three bars and storm through for time. Post total time. |
Barbell & weights Bench |
32 mins | |
| Angie | Complete for time:
|
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,
|
Barbell & weights Rings |
14 mins | |
| Run, Squat, Back Extension | Five rounds for time of: 400 meter Run,
|
Room to run Bench |
26 mins | |
| Shoulder Press, Push Press, Push Jerk | Shoulder press 1-1-1-1-1 reps
Post loads per lift. |
Barbell & weights |
||
| Eva | Five rounds for time of: Run 800 meters,
|
Pull-up bar Kettlebell |
44 mins | |
| Lynne |
Five rounds for max reps of:
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,
|
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:
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:
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,
|
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,
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
|
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:
|
Pull-up bar |
||
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Nasty Girls | 3 rounds for time of: 50 Squats,
|
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,
|
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:
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:
|
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:
|
Barbell & weights Rings |
14 mins | |
| Diane | 21-15-9 reps for time of:
Post total time. |
Barbell & weights |
11 mins | |
| Michael | Three rounds for time of: Run 800 meters,
|
Bench |
23 mins | |
| Cindy | Complete as many rounds in 20 minutes as possible of:
|
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,
Post total weight. |
Barbell & weights Squat rack |
||
| Run, Rest | Run 1600 meters
Post times per round. |
Room to run |
20 mins | |
| Griff | For time: Run 800 meters
|
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:
Post total time. |
Room to run |
15 mins | |
| Griff | For time: Run 800 meters
|
Room to run |
14 mins | |
| Run & Squat | Four rounds for time of:
Post total time. |
Room to run |
16 mins | |
| Run, Handstand Push-ups, Pistols, Run | For time:
Post total time. |
Room to run |
28 mins | |
| Wall Balls, Toes-to-Bar | For time:
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:
Post total time. |
Dumbbells Barbell & weights |
22 mins | |
| Burpees, Sit-ups, Kettlebell Swings, Pull-ups, Handstand Push-ups | For Time:
Post total time. |
Pull-up bar Kettlebell |
21 mins | |
| Nasty Girls | 3 rounds for time of: 50 Squats,
|
Barbell & weights Rings |
16 mins | |
| Brenton | Five rounds for time of:
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:
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:
Post total time. |
Room to run Barbell & weights |
7 mins | |
| Handstand Walks, Air Squats | Five rounds for time of:
Post total time. |
19 mins | ||
| Strange | Eight rounds for time of:
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:
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:
Post total time. |
Barbell & weights |
10 mins | |
| Nick | 12 rounds for time of:
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:
Post total time. |
Room to run |
14 mins | |
| Amanda | 9-7-5 reps of:
Post total time. |
Barbell & weights Rings |
15 mins | |
| 2011 CrossFit Games Event 3 | For time:
Post total time. |
Barbell & weights Rope |
16 mins | |
| Coach's Notes | Complete as many rounds in 20 minutes as possible of:
|
Pull-up bar |
||
| Hope | Three rounds of:
"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,
|
Bench |
26 mins | |
| Dumbbell Hang Squat Cleans, Handstand Push-ups | 21-15-9 reps for time of:
Post total time. |
Barbell & weights |
13 mins | |
| Nancy | Five rounds for time of:
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,
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:
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:
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:
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:
Post total rounds. |
Pull-up bar Rings |
||
| Run, Double Unders, Burpees | For time:
Post time. |
Room to run Skipping rope |
36 mins | |
| Helen | Three rounds for time:
Post time. |
Pull-up bar Dumbbells Kettlebell |
12 mins | |
| Row, Bench Press | For time:
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:
Post total time. |
Pull-up bar Skipping rope Medicine ball Barbell & weights |
24 mins | |
| Power Cleans, Wall Balls | Five rounds for time of:
Post total time. |
Medicine ball Barbell & weights |
12 mins | |
| Brian | Three rounds for time of:
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:
Post total time. |
Pull-up bar Kettlebell Barbell & weights |
25 mins | |
| CrossFit Games Regional 12.6 | For time:
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:
Post total time. |
Pull-up bar Bench |
10 mins | |
| 800m Run, Rest | Three rounds for time of:
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:
Post total time. |
Pull-up bar Barbell & weights Squat rack |
32 mins | |
| CrossFit Games Regional 12.3 | Four rounds for time of:
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:
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:
Post total time. |
Barbell & weights Squat rack |
35 mins | |
| CrossFit Games Regional 12.2 | For Time:
Post total time. |
Barbell & weights Rowing machine |
19 mins | |
| Diane | 21-15-9 reps for time of:
Post total time. |
Barbell & weights |
9 mins | |
| J.J. | For time:
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:
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:
|
Barbell & weights Squat rack |
||
| Rope Climbs, Push-ups | Complete as many rounds as possible in 12 minutes of:
Post total rounds. |
Rope |
||
| Run, Thrusters, Pull-ups | For time:
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:
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:
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:
Post total time. |
Pull-up bar Barbell & weights Squat rack |
21 mins | |
| Run, Knees-to-elbows, Hug-A-Twinkys, Run | For time:
Post total time. |
Pull-up bar |
22 mins | |
| 155# Clean and Jerk | For time:
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:
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:
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
Post total time. |
Pull-up bar Medicine ball Dumbbells |
26 mins | |
| Back Squats, Kettlebell Swings | 21-15-9 reps for time of:
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:
Post total time. |
Barbell & weights |
10 mins | |
| Coach's Notes | Complete as many reps as possible in 7
3 Barbell Thrusters
This is a timed workout. If you complete the
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:
Post total time. |
Barbell & weights Rings |
11 mins | |
| Turkish Get-Ups, Run | Five rounds for time of:
Post total time. |
Barbell & weights |
35 mins | |
| Row, GHD Sit-ups, Rope Climbs | 3 rounds for time of:
Post total time. |
Rope Rowing machine |
15 mins | |
| Lynne |
Five rounds for max reps of:
Post reps for both exercises in all rounds. |
Pull-up bar Barbell & weights Bench |
||
| Griff | For time: Run 800 meters
|
Room to run |
15 mins | |
| 400m Repeats | Four rounds for time:
|
Room to run |
7 mins | |
| CrossFit Games Open 12.4 | As many rounds as possible in 12 mins of:
Post total rounds. -----------------
-----------------
----------------
---------------
|
Medicine ball Rings Rope |
||
| Jerry | For Time:
Post total time. |
Room to run Rowing machine |
27 mins | |
| J.T. | 21-15-9 reps for time of: Hand-Stand Push-ups,
|
Rings |
15 mins | |
| Michael | Three rounds for time of: Run 800 meters,
|
Bench |
25 mins | |
| DT | Five rounds for time of: 155 pound Deadlift, 12 reps
|
Barbell & weights |
14 mins | |
| Coach's Notes | As many rounds as possible in 18 mins of:
WOMEN - includes Masters Women up to 54 years old
MASTERS MEN - includes Masters Men 55+
|
Pull-up bar Box Barbell & weights |
||
| Dumbbell Squat Clean Thrusters, Pull-ups | Five rounds for time of:
Post total time. |
Pull-up bar Dumbbells Barbell & weights |
9 mins | |
| Klepto | 4 rounds for time of:
Post total time. |
Box Barbell & weights |
26 mins | |
| Clean & Jerks, Rope Climbs | Complete as many rounds as possible in 10 minutes of:
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)
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#
|
Barbell & weights |
||
| Handstand Push-ups, Toes-to-Bar, Run, Push Press, Double Unders | For time:
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:
Post total time. |
Pull-up bar Medicine ball Rowing machine |
10 mins | |
| Zimmerman | Complete as many rounds as possible in 25 minutes of:
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
Clean is from the ground, power or squat. Post total weight lifted. |
Barbell & weights Bench |
||
| Angie | Complete for time:
|
Pull-up bar |
24 mins | |
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Rope Climbs, Wall Balls, Kettlebell Swings, Double Unders | Seven rounds for time of:
Post total time. |
Skipping rope Medicine ball Kettlebell Rope |
21 mins | |
| Power Cleans, Thrusters | 21-15-9 reps for time of:
Post total time. |
Barbell & weights |
12 mins | |
| Burpees, Jumping Alternating Lunges, Double Unders, Shuttle Runs | Eight rounds for time of:
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:
|
Rowing machine |
23 mins | |
| Erin | Five rounds for time of:
|
Pull-up bar Dumbbells Barbell & weights |
19 mins | |
| Run, Muscle-ups | Five rounds for time of:
Post total time. |
Rings |
33 mins | |
| Run, Squat Clean Thrusters | Five rounds for time of:
Post total time. |
Barbell & weights |
29 mins | |
| Runs, Deadlifts | Five rounds for time of:
Post total time. |
Barbell & weights |
21 mins | |
| Double Unders, Run | Five rounds for time of:
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:
Post total rounds. |
Barbell & weights |
||
| Rahoi | Complete as many rounds as possible in 12 minutes of:
Post total rounds. |
Box Barbell & weights |
||
| Deadlifts, Double Unders | 3 rounds for time of:
Post total time. |
Barbell & weights |
9 mins | |
| Handstand Push-ups, Pull-ups, Kettlebell Swings, Sit-ups, Burpees | For Time:
Post total time. |
Pull-up bar Kettlebell |
20 mins | |
| Tyler | 5 rounds for time of:
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:
Post total time. |
Pull-up bar Barbell & weights |
37 mins | |
| Back Squats, Rope Climbs | For time:
Post total time. |
Barbell & weights Squat rack Rope |
18 mins | |
| Front Squats, Chest-to-bar Pull-ups | Seven rounds for time of:
Post total time. |
Pull-up bar Barbell & weights Squat rack |
11 mins | |
| Shoulder Press, Rest | Resting 60 seconds between sets:
Post load(s). |
Barbell & weights |
||
| Deadlifts, L-Pull-ups | Seven rounds for time of:
Post total time. |
Pull-up bar Barbell & weights |
12 mins | |
| Row, Thrusters, Pull-ups | Three rounds for time of:
Post total time. |
Pull-up bar Barbell & weights Rowing machine |
33 mins | |
| Elizabeth | 21-15-9 reps of:
|
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:
Post total time. |
Pull-up bar Medicine ball |
9 mins | |
| 5k Run | Run a 5k.
|
Room to run |
28 mins | |
| Tabata This! | Tabata Row
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.
|
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:
|
Pull-up bar Box Medicine ball Kettlebell Barbell & weights Bench |
31 mins | |
| Nate | As many rounds as possible in 20 minutes:
Post total rounds completed. |
Kettlebell Rings |
||
| Run & Squat | Four rounds for time of:
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:
Post total time. |
Barbell & weights |
16 mins | |
| Kelly | Five rounds for time of:
Post total time. |
Box Medicine ball |
31 mins | |
| Cindy | Complete as many rounds in 20 minutes as possible of:
|
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:
Post Time |
Pull-up bar Barbell & weights |
8 mins | |
| Dae Han | Three rounds for time of:
Post total time. |
Barbell & weights Rope |
31 mins | |
| Ricky | Complete as many rounds as possible in 20 minutes of:
Post total rounds. |
Pull-up bar Dumbbells Barbell & weights |
||
| Hidalgo | For Time: 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:
Post total time. |
Barbell & weights |
10 mins | |
| Box Jumps, Toes-to-Bar, Pull-ups | Complete as many rounds as possible in 20 minutes of:
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:
Post total time. |
Barbell & weights Rings Rowing machine |
15 mins | |
| Run, Push-ups, Snatches | For time:
Post total time. |
Barbell & weights |
16 mins | |
| Cleans, GHD Sit-ups | 21-15-9 reps for time of:
Post total time. |
Barbell & weights |
9 mins | |
| CrossFit Total | Back squat x 1 rep,
Post total weight. |
Barbell & weights Squat rack |
||
| Row, Run | Three rounds for time of:
Post total time. |
Rowing machine |
27 mins | |
| Pull-ups, Kettlebell Swings, Double Unders | Five rounds for time of:
Post total time. |
Pull-up bar Skipping rope Kettlebell |
25 mins | |
| Muscle-ups, Dumbbell Thrusters | Three rounds for time of:
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:
Post total time. |
Pull-up bar Dumbbells Barbell & weights |
17 mins | |
| Clean, Ring Handstand Push-ups | Seven rounds for time of:
|
Barbell & weights Rings |
12 mins | |
| Bench Press, Rest | Resting 60 seconds between sets:
Post loads. |
Barbell & weights Bench |
||
| Run, Deadlift | Complete as many rounds as you can in 20 minutes of:
Post total rounds. |
Barbell & weights |
||
| Wood | 5 Rounds for time of:
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,
|
Pull-up bar Kettlebell |
44 mins | |
| Rows, Push-ups | Complete as many rounds as possible in 20 minutes of:
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:
Post total rounds. |
Medicine ball Rope |
||
| Hanging Ring Extensions, Forward Rolls, Backward Rolls, Sotts Press | Five rounds for time of:
Post total time. |
Barbell & weights Rings |
13 mins | |
| Deadlifts, Handstand Walks | For time: 225 pound Deadlift, 21 reps
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:
Post total reps and reps per round. |
Room to run Barbell & weights |
||
| 100 Burpee Pull-ups | For Time:
Post total time. Ideally, the pull-up bar is one foot above your reach. |
Pull-up bar |
17 mins | |
| Nutts | For time:
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:
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,
|
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:
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:
Post total time. |
Medicine ball |
9 mins | |
| Rows, Box Jumps, Push-ups, Sit-ups, Jumping Pull-ups, etc. | For Time:
Post total time. |
Pull-up bar Box Bench Rowing machine |
28 mins | |
| Murph | Complete for time: 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:
Post total time. |
Pull-up bar Rope |
31 mins | |
| The Couplet | 3 rounds for time of:
Post total time. |
Medicine ball Barbell & weights |
22 mins | |
| Row, Push Press | For time:
Post total time. |
Barbell & weights Rowing machine |
12 mins | |
| GHD Sit-ups, Muscle-ups | For time:
Post total time. |
Rings |
12 mins | |
| Double Unders, Snatch | Seven rounds of:
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:
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:
Post total time. |
Pull-up bar Barbell & weights Bench |
26 mins | |
| CrossFit Total II | Clean, 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,
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)
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:
Post total time. |
Pull-up bar Kettlebell Barbell & weights |
11 mins | |
| Bradshaw | 10 rounds for time of:
Post total time. |
Pull-up bar Skipping rope Barbell & weights |
29 mins | |
| Shoulder Press, Rest | Resting 60 seconds between sets:
Post load(s). |
Barbell & weights |
||
| 100m repeats | Ten rounds, each for time of:
Post times for each round. |
Room to run |
4 mins | |
| 2010 Northwest Regional Event 1 | 3 rounds for time of:
Post total time. |
Barbell & weights |
10 mins | |
| Run, Muscle-ups, Run, HSPU, Run, L-Sit Holds, Run, Pistols | Five rounds for time of:
Post total time. |
Paralettes Rings |
43 mins | |
| Run, Pull-ups, Run, Push-ups, Run, Sit-ups, Run, Air Squats | Five rounds for time of:
Post total time. |
Pull-up bar |
39 mins | |
| Squat Cleans, Kettlebell Swings | Five rounds for time of:
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:
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:
Post total time. |
Barbell & weights |
10 mins | |
| Cindy | Complete as many rounds in 20 minutes as possible of:
|
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.
Post reps per round. |
Skipping rope |
||
| Run, Snatches | Run 800 meters
Post total time and loads. |
Barbell & weights |
24 mins | |
| Muscle Snatch, Power Snatch, Snatch | Muscle snatch 1-1-1-1-1 reps
|
Barbell & weights |
||
| Handstand Push-ups, Chest-to-bar Pull-ups, Dumbbell Walking Lunges | Five rounds for time of:
Post total time. |
Pull-up bar Dumbbells |
16 mins | |
| Carse | 21-18-15-12-9-6-3 reps for time of:
Post total time. |
Room to run Skipping rope Box Barbell & weights |
41 mins | |
| Walking Lunges, Broad Jumps, Run | Three rounds for time of:
|
Room to run |
18 mins | |
| 400m Repeats | Four rounds for time:
|
Room to run |
7 mins | |
| Run & Squat | Four rounds for time of:
Post total time. |
Room to run |
16 mins | |
| Swim, Push-ups | Five rounds for time of:
Post total time. |
Lap pool |
13 mins | |
| Griff | For time: Run 800 meters
|
Room to run |
15 mins | |
| 400m Repeats | Four rounds for time:
|
Room to run |
6 mins | |
| 5k Run | Run a 5k.
|
Room to run |
27 mins | |
| Run, Rest | 8 rounds of:
Post total time to comments not including 8th rest. |
Room to run |
24 mins | |
| 400m Walking Lunge | For Time:
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:
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:
Post total time. |
Lap pool |
13 mins | |
| Run & Squat | Four rounds for time of:
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
|
Room to run |
15 mins | |
| Run, Rest | 8 rounds of:
Post total time to comments not including 8th rest. |
Room to run |
23 mins | |
| Run, Rest | 8 rounds of:
Post total time to comments not including 8th rest. |
Room to run |
24 mins | |
| Run, Rest | Run 1600 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:
Post total time. |
Room to run Pull-up bar Barbell & weights |
21 mins | |
| Helen | Three rounds for time:
Post time. |
Room to run Pull-up bar Kettlebell |
13 mins | |
| Manion | Seven rounds for time of:
Post total time. |
Room to run Barbell & weights Squat rack |
35 mins | |
| Run, Deadlifts, Push-ups | Five rounds for time of:
Post total time. |
Room to run Barbell & weights |
28 mins | |
| Run, Snatch, Run | For time:
Post load and total time. |
Room to run Barbell & weights |
15 mins | |
| Run, Muscle-ups, Run | For time:
Post total time. |
Room to run Rings |
20 mins | |
| Run, Clean & Jerk, Run | For time:
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:
Post total time. |
Room to run Bench |
30 mins | |
| Moore | Complete as many rounds in 20 minutes as you can of:
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:
Post total rounds. |
Room to run Rings |
||
| Small | Three rounds for time of:
Post total time. |
Room to run Box Rowing machine |
51 mins | |
| Badger | Complete three rounds for time of: 95 pound Squat clean, 30 reps,
|
Room to run Pull-up bar Barbell & weights |
37 mins | |
| Michael | Three rounds for time of: Run 800 meters,
|
Room to run Bench |
25 mins | |
| Run, Back Squat | Five rounds for time of:
Post load and total time. |
Room to run Barbell & weights Squat rack |
15 mins | |
| Abbate | For time: Run 1 mile
Post total time. |
Room to run Barbell & weights |
33 mins | |
| Run, Sit-ups, Back Extensions, Run | For time:
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:
Post total time. |
Room to run Barbell & weights |
17 mins | |
| McCluskey | Three rounds of:
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:
Post total time. |
Room to run Box Medicine ball |
31 mins | |
| Eva | Five rounds for time of: Run 800 meters,
|
Room to run Pull-up bar Kettlebell |
45 mins | |
| Run, Burpees, Two Hand Dumbbell Bent Over Rows | Five rounds for time of:
Post total time. |
Room to run Dumbbells |
24 mins | |
| Rankel | Complete as many rounds as possible in 20 minutes of:
Post total rounds. |
Room to run Pull-up bar Kettlebell Barbell & weights |
||
| Nutts | For time:
Post total time. |
Room to run Pull-up bar Skipping rope Box Medicine ball Barbell & weights |
29 mins | |
| Whitten | Five rounds for time of:
Post total time. |
Room to run Box Medicine ball Kettlebell |
43 mins | |
| Run, Pull-ups, Air Squats, Pull-ups | Three rounds for time of:
Post total time. |
Room to run Pull-up bar |
18 mins | |
| Coach's Notes | Three rounds for time:
Post time. |
Room to run Pull-up bar Dumbbells Kettlebell |
12 mins |