The CrossFit Warm-up

3 rounds of 10-15 reps -Samson Stretch (Lunges w/arms locked out overhead) -Overhead Squat -Shoulder Press -Sit-up -Back-extension -Pull-up -Dip * Note that for a workout that's dip or pull up-centric, you might want to do something else in the warm-up. SCALING WEIGHT Use a weight that's manageable to you, or use a percentage of the weight prescribed. Assume the "generic" male CrossFitter weighs 175 and the prescribed weight is 95 lbs. Thus, you'd pick a weight that's approximately 55% of your bodyweight.

The Benchmark Girls

Angie Diane Elizabeth 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Push-ups 15 Squats Deadlift 225 lbs Handstand pushups Clean 135 lbs 21-15-9 reps, for time 21-15-9 reps, for time As many rounds as possible in 20 min Each min on the min for 30 min For Time

Barbara

5 rounds for time

Chelsea

Cindy

 Fran Grace Helen Isabel Jackie Karen Linda (aka "3 bars of death") Mary

Ring Dips Thruster 95 lbs 21-15-9 reps, for time Pull-ups Clean and Jerk 135 lbs 30 reps for time

400 meter run 1.5 pood Kettlebell swing x 21 3 rounds for time Pull-ups 12 reps Snatch 135 pounds 1000 meter row Thruster 45 lbs (50 reps) Pull-ups (30 reps) Wall-ball 150 shots For time 30 reps for time

For time

Deadlift 1 1/2 BW Bench BW 10/9/8/7/6/5/4/3/2/1 rep rounds for time Clean 3/4 BW 5 Handstand pushups 10 1-legged As many rounds as possible in squats 20 min 15 Pull-ups

Nancy

400 meter run 5 rounds for time Overhead squat 95 lbs x 15

The "other" Girls/Named Workouts

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 Lynne Kelly JT In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005 Michael In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005. Murph In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mikes favorites and hed named it 'Body Armor.' Annie FIGHT GONE BAD

Bodyweight bench press (e.g., same amount on bar as 5 rounds for max reps you weigh) pullups Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball Handstand pushups Ring dips Push-ups

Five rounds for time

21-15-9 reps, for time

Run 800 meters 50 Back Extensions 50 Sit-ups

3 rounds for time

1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run

For time. Partition the pull-ups, pushups, and squats as needed. Start and finish with a mile run. If youve got a twenty pound vest or body armor, wear it.

Double-unders Sit-ups

50-40-30-20 and 10 rep rounds; for time

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. Weve used this in 3 and 5 round versions. The stations are: 1. 2. 3. 4. 5. Wall-ball - 20 pound ball, 8 ft target. (Reps) Deadlift high-pull 75 pounds (Reps) Box Jump 20 box (Reps) Push-press 75 pounds (Reps) Row - calories (Calories)

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, except on the rower where each calorie is one point.
TABATA INTERVALS

For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.
TABATA THIS

Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations. Some performance insights and a scoring example from Mark Twight: 1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest. 2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work 3. Rowing first reduces reps on all other exercises 4. Rowing reps are not seriously affected if done last 5. Improvement happens really fast when the workout is done consistently (bimonthly).

6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol. Scoring Example: A total score of 53 (Excellent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise. 18 squats 4 pull-up 6 push-up 13 sit-up 12 row (use the calorie counter and call each calorie a rep) This score is a 53.

Chipper 30 50 75 50 30 50 25 30 30 35 21 75 Pull-ups Kettlebell swings Sit-ups Push-ups Front squats, (95 Lbs) Back Extensions Handstand push-ups Hang squat cleans, (95 Lbs) Knees to elbows Dips Snatches (95 Lbs) Sit-ups

Five Rounds: 20 30 40 50 Pull ups Push Ups Sit Ups Squats

10 Pull Ups 10 DB Swings 5

10 Pull Ups 10 Push Press Right arm 10 Pull Ups 10 Push Press Left arm 10 Pull Ups 10 Snatch Right arm 10 Pull Ups 10 Snatch Left arm 10 Pull Ups * Use 35, 55, 70 Lb DB for entire WOD Five Rounds: 20 Pull Ups 30 Push Ups 21-15-9 Bench Press (135) Pull Ups TABATA DEATH Tabata push-up Run 800 meters Tabata sit-ups Run 800 meters Tabata jumping pull-ups Run 800 meters *Rest 60 seconds between each Tabata effort and Run. It is scored by the least number of reps achieved in the 8 intervals. *Add your Tabata scores and divide the total by your totaled run times in seconds (i.e. 50/390 = .128 reps/second).

Seven rounds: 5 Handstand push-ups 10 Pull-ups 20 Squats Four rounds: Run 400 meters 50 Squats

Five rounds: 21 swings 21 knees to elbows 21 double unders Three rounds: Run 800 meters 50 Squats 40 Sit-ups 30 Push-ups 20 Pull-ups For time: 20 Handstand push-ups 40 Pull-ups 10 Handstand push-ups 20 Pull-ups 5 Handstand push-ups 10 Pull-ups 20 rounds: 5 pull-ups 10 push-ups 15 air squats Run 1600 meters 50 sit-ups 50 back extensions Run 800 meters 25 sit-ups 25 back extensions Run 400 meters 15 sit-ups 15 back extensions

Five rounds: Run 400 meters 50 Squats

Seven rounds for max reps: Bench press, body weight Pull-ups Five rounds: 15 L Pull-ups 30 Push-ups 45 Sit-ups 21-15-12-9-6-3 Pull-ups Back Squat 95 pounds Shoulder press 95 pounds Sit-up For time: 30 Pull-ups - 60 Squats 25 Pull-ups - 50 Squats 20 Pull-ups - 40 Squats 15 Pull-ups - 30 Squats 10 Pull-ups - 20 Squats 5 Pull-ups - 10 Squats Seven rounds: 5 left legged squats 5 right legged squats 10 Pull-ups 15 Push-ups 20 Sit-ups Five rounds: 25 knees to elbows 25 sit-ups 25 seconds L-Sit

Walking lunge 100 ft. 21 Pull-ups 21 Sit-ups Walking lunge 100 ft.

18 Pull-ups 18 Sit-ups Walking lunge 100 ft. 15 Pull-ups 15 Sit-ups Walking lunge 100 ft. 12 Pull-ups 12 Sit-ups Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups Walking Lunge 100 ft. 6 Pull-ups 6 Sit-ups

Run 400 meters 50 Sit-ups Run 400 meters 40 Sit-ups Run 400 meters 30 Sit-ups Run 400 meters 20 Sit-ups Run 400 meters 10 Sit-ups For time: 100 Squats 30 Box Jumps, 20 inches 30 Kettlebell swings, 1.5-pood 30 Sit-ups 30 Power cleans, 65 pounds 30 Burpees 30 Wall-ball shots, 20 pounds at 10-foot target 800 meter run

For time: 20 Pull-ups 10 Handstand push-ups

18 Pull-ups 9 Handstand 16 Pull-ups 8 Handstand 14 Pull-ups 7 Handstand 12 Pull-ups 6 Handstand 10 Pull-ups 5 Handstand 8 Pull-ups 4 Handstand 6 Pull-ups 3 Handstand 4 Pull-ups 2 Handstand 2 Pull-ups 1 Handstand

push-ups push-ups push-ups push-ups push-ups push-ups push-ups push-ups push-ups

For time: Run 800 meters 30 Pull-ups 90 Air Squats 25 Pull-ups 75 Air Squats 20 Pull-ups 60 Air Squats 15 Pull-ups 45 Air Squats Run 800 meters For time: 21 L-pull-ups 20 One legged squats, alternating legs 18 L-pull-ups 16 One legged squats, alternating legs 15 L-pull-ups 12 One legged squats, alternating legs 12 L-pull-ups 8 One legged squats, alternating legs 50-40-30-20-10 Push-ups Sit-ups 10

For time: 30 Handstand push-ups 40 Pull-ups 50 Kettlebell swings 60 Sit-ups 70 Burpees For time: Run 800 meters 30 feet Rope climb 30 Dumbbell Snatch balance 30 Lunge 30 Pull-ups 30 Dumbbell Swing 30 24 inch Box jump 30 feet Rope climb 30 Dumbbell Push press Run 800 meters Five rounds: 10 Dumbbell squat cleans (taken from ground each rep) 10 Dumbbell overhead lunges (alternating: left & right legs) 10 Dumbbell thrusters 21-18-15-12-9-6-3 Walking lunge Barbell thruster (95 Lbs) Pull-ups Knees to elbows For time:
Run 800 meters 30 Deadlift (75 Lbs) Run 800 meters 30 Hang squat clean (75 Lbs) Run 800 meters

30 Front squat (75 Lbs) Run 800 meters

30 Split jerk (75 Lbs)

For time: 10 Handstand pushups/ 20 pull-ups 9 Handstand pushups/ 18 pull-ups 8 Handstand pushups/ 16 pull-ups

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7 6 5 4 3 2 1

Handstand Handstand Handstand Handstand Handstand Handstand Handstand

pushups/ pushups/ pushups/ pushups/ pushups/ pushups/ pushups/

14 pull-ups 12 pull-ups 10 pull-ups 8 pull-ups 6 pull-ups 4 pull-ups 1 pull-up

As many rounds in 20 minutes of: 5 Squats 10 Push-ups 15 Pull-ups

Five rounds: 15 Push press 20 24 Box jump *Pick load for push press and keep it for all five rounds. Divide push press weight by number of seconds to completion for total score. Five rounds: 12 Thruster 12 Pull-ups *Pick load for the thruster and keep it for all five rounds. Divide thruster weight by number of seconds to completion for total score. Seven rounds: 100 ft. Walking lunge Max pull-ups 20 Push-ups *Final score is pull-up total divided by time to completion for all 7 rounds. E.G. 28+20+16+13+10+9+7=103 pull-ups & 21:43=1303 seconds. 103/1303=. 079

For time: 15 pull-ups 15 sit-ups 13 pull-ups

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13 sit-ups 11 pull-ups 11 sit-ups 9 pull-ups 9 sit-ups 7 pull-ups 7 sit-ups 5 pull-ups 5 sit-ups 3 pull-ups 3 sit-ups 1 pull-up 1 sit-up

Five rounds: 20 30 40 50 Pull-ups Push-ups Sit-ups Squats

*Rest precisely five minutes between each round. Post time for each of the five rounds. 24-16-8 (By Peter Queen)

Burpees DB Swing (55 Lb.) * Attempt for under 4 Minutes. For every second over 4 minutes you take you must, without rest, take 3 Lunge Thrusters.

30-25-20-15-10-5 Burpees Pull ups 21-15-12-9-6-3 (By Coach Burgener) Pull-ups Back Squat (95 Lbs) 13

Shoulder press (95 Lbs) Sit-ups *Best known time: 8:47 by Greg Amundson. For time: 30 Pull-ups - 60 Squats 25 Pull-ups - 50 Squats 20 Pull-ups - 40 Squats 15 Pull-ups - 30 Squats 10 Pull-ups - 20 Squats 5 Pull-ups - 10 Squats "Gut Check" (By Coach Rut) 21 21 21 21 21 21 21 21 21 21 21 Dumbbell Swings (55 lbs) Pullups Swings Burpees Swings Box Jumps Swings Thrusters (45 Lbs) Swings Sumo Deadlift High Pull (65 lbs) Swings

21-15-9 Burpee Snatch (45 lb barbell) Wall Ball Dumbbell Thruster (20 lbs each hand) Dumbbell Clean (20 lbs each hand) 15-12-9 DB thruster (35 Lbs) Pull ups Ring Dips KB Swing (55) Crazy Martin (By Martin Schapp)

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50 push-ups 40 DB Lunges (30 lbs) 21 ring pull-ups 15 Thrusters (.75 Bwt. DBs) 30 Dumbbell snatches (30 Lb) -30 per side 40 push-ups 30 DB lunges (30lbs) 15 ring pull-ups 12 Thrusters (.75 Bwt. DBs) 25 Dumbbell Snatches (30 Lbs) 30 push-ups 20 DB Lunges (30lbs.) 9 Ring pull-ups 9 Thrusters (.75 Bwt. DBs) 20 Dumbbell Snatches (30 Lbs) Jacobs Ladder (By CF Pierce County) 20 OHS (95) 15 Pull ups 10 Ring pushups 5 Swings 20 Pull ups 15 Ring pushups 10 Swings 5 OHS 20 Ring pushups 15 Swings 10 OHS 5 Pull ups 20 Swings 15 OHS 10 Pull ups 5 Ring pushups

Two rounds: 10 Standing long jumps 100 ft OH Plate Lunges (45) 21 Kettlebell swings (55 lbs.) 21 Pull-ups

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21 Burpees 21 Ball Slams

Cloak of Despair (By CF Pierce County) 4 rounds - Switch rows and runs each round. Row 1000/Run 800 50 Push Press (75 lbs) 25 Pull ups 25 Ring Pushups Latchs Jacket of Pain (By Michael Latch) 100 push press (45 Lbs BB) 500m row (1.49) 75 push press 500m row (1.49) 50 push press 500m row (1.50) 25 push press 500m row (1.48) 10-9-8-7-6-5-4-3-2-1 DB Cleans (45 Lbs.) Dips Pull ups Burpees 21-15-9 OHS (75 Lbs) Burpees Swings (55 Lbs) Pull ups Ring dips Knees to Elbows Ivan the Terrible ** 90 seconds jump rope 50 lunges 50 push ups 50 Sit ups 90 seconds jump rope 16 (**= An Ian Carver creation)

40 lunges 40 push ups 40 sit ups 90 sec. jump rope 30 lunges 30 push ups 30 sit ups 90 sec. jump rope 20 lunges 20 push ups 20 sit ups 90 sec. jump rope 10 lunges 10 push ups 10 sit ups "ManBreaker" ** -DB Deadlift (45 Lb.) -1 "Manmaker" w/45 Lb. DB -5/3/1 pull up -5/3/1 Knee to Elbow -Repeat for a total of 10 reps of all of the above, then do last step below. -10 lunges w/45# plate held over head *start over the entire sequence for a total of 3 rounds. Example: Deadlift, do a manmaker, do 5 pullups, 5 KTE, repeat 9 more times then do 10 OH plate lunges. Start over, this time doing 3 pull ups/3 KTE, on so on. Start over and do last set with 1 pull up/ 1 KTE.

Hamburger (By Coach Rut) 50 DB Deadlifts (50 Lbs) 50 Pull-ups 50 DB Deadlifts 50 Push-ups 50 DB Deadlifts 50 Sit-ups 50 DB Deadlifts

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"I Get Around" (By CF Pierce County) 21 Deadlift (225 Lbs) 21 HSPU 400 m run 21 Swings (55 Lbs) 12pull-ups 400m Run 30 Box Jump 20" 30 Wall Ball 21 Thrusters (95lb) 21 Pull-up 50 Double Unders 50 Sit-ups "Big Balls" (By CF Pierce County) 21-15-9 Wall-ball (20 Lbs) Ball slams (20 lbs) Swing (55 Lbs) "Burning Big Balls" (By CF Pierce County) Three rounds: Run 400m 50 Wall ball (20 Lbs) Row 500m 50 Ball slams (20 Lbs) Run 500m 50 Swings (55 Lbs) "Barfin Burpees" (By CF Pierce County) 3 rounds for time of: Run 400m 50 Burpees Row 500

"Ab-plosion" (By CF Pierce County) Run 400m 50 GHD sit-ups Run 400m 50 Hollow rock 18

Run 400m 50 Knees-to-elbows

"The Crazy Eight" (By Martin Schapp) 25 Pull-ups 25 Front squats (95 Lbs) 25 GHD sit-ups 25 SDHP (75 Lbs) 25 Push-ups 25 Swing (55 Lbs) 25 GHD extensions 25 Push press (75 Lbs) Five rounds: 800m run 20 Ring Dips 20 Box Jumps, 24 inch 20 Pushups, elevated

Three Rounds: 15 Wall Ball 15 Swings 15 Hang Squat Cleans (95 Lbs) 15 Push Ups 15 Sit ups Run 400 M 21 Push Ups 21 Deadlifts (225 Lbs) Run 400 M 15 Push Ups 15 Deadlifts Run 400 M 9 Push Ups 9 Deadlifts

Fight Gone to Crap (By CF One World) 3 Rounds Max Reps. 1 Minute per exercise 1 Minute rest between each round Wall Ball or Thrusters Push Ups 19

Bench jump-overs DB Swings Burpees *Total number of reps for score.

TRAIN WRECK (By Coach Rut) 400 M Run 21 DB Snatches per arm (20% BW = 35) 15 Ring dips 12 Pull ups 400 M Run 21 Thrusters (40% BW=75) 15 Ring Dips 12 Pull ups 400 M Run 21 DB Swings (20% BW=35) 15 Ring Dips 12 Pull ups 400 M Run

5 Ton Hammer ** Five rounds: -5 Squat cleans (135 Lbs) -5 DB Deadlifts (100 Lbs per side)

Ataxia ** Two Rounds: -25 Deadlifts (135 Lbs) -25 Pull ups -20 Deadlifts (135 Lbs) -25 Push Ups -15 Deadlifts (135 Lbs) -25 Sit Ups

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21-18-15-12-9-6-3 Lunges Thrusters (75 Lbs) Pull Ups Knees to Elbows Three rounds: 15 OHS (95 Lbs) 15 L Pull-ups 15 Split-jerk (95 Lbs) 15 Knees to elbows 15 Hang clean (95 Lbs) 15 Back extensions (25 Lbs) For time: 100 m Lunges 800 m Run 100 Squats

5 lunges (per leg)/5 DB push press (25 Lbs)/5 dips (By CF One World) 10 lunges/10 DB push press/10 dips 15 lunges/15 DB push press/15 dips 20 lunges/20 DB push press/20 dips 25 lunges/25 DB push press/25 dips 20 lunges/20 DB push press/20 dips 15 lunges/15 DB push press/15 dips 10 lunges/10 DB push press/10 dips 5 lunges/5 DB push press/5 dips

Ten rounds: (By CF One World)

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10 pull-ups (2 for 1 if jumping) 10 push-ups 10 knees to elbows 10 (each leg) walking lunge steps 10 ring dips (2 for 1 regular dips)

Run 200m (By CF One World) 21 box jumps (24" box) 21 L pull-ups 21 wall balls (20Lbs) Run 400m 15 box jumps 15 L pull-ups 15 wall balls Run 800m 9 box jumps 9 L pull-ups 9 wall balls EVIL ** Five Rounds: 10 Romanian Deadlifts 10 Hang Power Cleans 10 Push Press 10 Front Squats * 95 Lb Barbell for all exercises as continuous as possible w/o setting bar down _____________________________________________________________ HALO ** 22

Three Rounds: 10 Single Arm DB Press (10 per side) 10 Single arm DB Snatch 10 Single Arm DB Bench 10 Single Arm DB Swings (use a lighter DB) 10 Burpees

JOSH 21 OHS (95 Lbs) 42 Pull-ups 15 OHS (95 Lbs) 30 Pull-ups 9 OHS (95 Lbs) 18 Pull-ups

Run 800 meters 20 DB snatches, (45 Lbs) alternating arms, 10 per arm 20 DB squat cleans, (45 Lbs) 20 reps total both arms 100 Sit-ups 20 DB squat cleans, (45 Lbs) 20 reps total both arms 20 DB snatches, (45 Lbs) alternating arms, 10 per arm Run 800 meters URSA MAJOR ** Three Rounds: 5 Bear Complex (95 Lbs) 10 Bench Press (Bodyweight) 15 DB Deadlifts (90 Lbs DBs)

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20 Windshield Wipers (Lying on ground) * Bear Complex(a la Brand X)= Full clean-thruster-lunge left leg-lunge right leg-back squat-thruster = 1 rep GRENADE ** Three Rounds: -400 M Run -30 Bench Press (Bodyweight) -15 L-pull ups

PAIN COMPLIANCE ** 21-15-9 -400 M Run - Standing push press (95 Lbs) - Single arm DB swing (35 Lbs # reps per side) - Single arm OH Squat (45 Lbs - # reps per side) [run 400 between each round reps are per arm] RENEGADE MANMAKERS (By Gym Jones) 10-9-8-7-6-5-4-3-2-1 - Manmakers (30 Lbs DBs) - Knee to Elbows HARD ** 21-18-15-12-9 -Box jump -Bench Press (Body Wt.) -L pull ups -Thrusters (35 Lbs DB) -Swings (55 Lbs DB)

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JOANNE (By CF One World) 400 m Run 30 push ups 30 squats 30 sit ups 30 D-ball slams 800 m Run 30 push ups 30 squats 30 sit ups 30 D-ball slams 400 m Run

FREAKY (By CF One World) 10 pull ups 20 double unders or- tuck jumps 30 DB Thrusters (35 Lbs) 40 jump taps 50 squats 40 Jump taps 30 DB thrusters 20 double unders or- tuck jumps 10 pull ups CAROLINE (By CF One World) Four rounds: 25 D-ball sit ups (overhead) 25 Knee to Elbows 25 Burpees BLUE BALLS (By CF One World) Four rounds - hold Medicine ball the entire time: 400 m Run (holding ball) 15 pull ups (ball between knees) 15 Push ups (hands on top of ball) 15 GHD Sit ups (ball to chest) 15 Back extensions (ball to chest) TRAUMA PLATE (By CF One World) 25

One round- Complete workout w/full tac vest, body armor, or a weighted vest 25 m Bear crawl (hands and feet) 25 push ups 25 pull ups 25 m Bear crawl 25 pull ups 25 push ups 25 m Bear crawl

LARA (By CF One World) Five rounds: 50 Lunges (25 per leg) 50 GHD sit ups BLACKOUT (By Chris Stowe) Three rounds: 10 Deadlift (185 lbs) 10 Box jump 10 Burpees 10 Box jump 10 Pistols (5 per leg) 10 Box jump 10 OHS (95 Lbs) 10 Box jumps 10 Wall ball (20 Lbs) 10 Box jumps SEPPUKU ** 10 Rounds: 50 M. Hill Sprint 10 L-Pull ups 10 Ring push ups 10 Knee to Elbows BAD SNAKE ** 1 Minute Jump rope 21 Knee to Elbows 26

50 Push ups 15 L-pull ups 1 Minute J/R 15 KTE 35 Push ups 12 L-Pull ups 1 minute J/R 12 KTE 20 Push ups 9 L-Pull ups IMMORTALITY ** 50 Double Unders 12 Bench Press (BW) 50 D/U 12 L-Pull ups 50 D/U 12 Bench Press (BW) 50 D/U 12 L-Pull ups 50 D/U 12 Bench Press (BW) 50 D/U 12 L-pull ups 50 D/U 12 Bench (BW) 50 D/U 12 L-pull ups 50 D/U DEATH MARCH ** Three Rounds 2 minutes rest between rounds record times for each round: 8 Manmakers 10 KTE 12 Thrusters (95 Lbs) 14 Pull Ups 400 M Run

DEVASTATION As many rounds in 20 minutes as possible: 27

7 Thrusters (135 Lbs) 7 Weighted Pull ups (50 Lbs)

MINOR COMPLICATION As many rounds in 20 minutes as possible: 15 Thrusters (65 Lbs) 21 Jumping pull ups "KODIAK" ** Three rounds: 10 Bear Complex (95 Lbs) 12 Pull ups 15 Dips (Bear Complex: full squat clean-thruster-lunge left-lunge right-front squat-thruster = 1 rep) MELTDOWN (By Chris Stowe) 100 Squats 90 Double Unders 80 Dips 70 Sit Ups 60 Jumping Pull Ups 50 Thrusters (45 Lbs BB) 40 Back Extensions 30 Box Jumps 20 Deadlifts (135 Lbs) 10 Handstand Push Ups

CHAIN REACTION ** 25-20-15-10 Swings (55 Lbs) or SDLHP (75 Lbs) GHD Sit Ups DB Lunges (25 Lbs DBs) Reps per leg, so do 50/40/30/20 lunges Dips (15 Lbs) 28

"GOOD IDEA GONE BAD" ** Ten rounds: -7 Deadlift (110% BW -185 Lbs for me) -5 L-pull ups SPENT (By CF One World) 10-9-8-7-6-5-4-3-2-1 Deadlift (85 Lbs) Snatch OHS NAIL IN MY COFFIN ** 20 Squats (135 Lbs) 9 DB Press (45 Lbs) 15 L-Pull Ups 10 Dips 15 Squats 15 DB Press 12 L-Pull Ups 12 Dips 10 Squats 21 DB Press 10 L-Pull Ups 15 Dips * Do circuit twice-Once from the top down then from bottom up. Start 2nd round with 10 squats, 21 DB Press, 10 L-p/u, 15 Dips, and so on. ACID BATH ** 25 Pull Ups 50 Deadlifts (135) 25 GHD Sit Ups 50 Box Jumps 25 Back Extensions 50 DB Clean & Jerk (35) 25 Swings (55) 50 Push Ups

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25 Floor Wipers (135)

300 (By Gym Jones) 25 Chin Ups 50 Deadlifts (135 Lbs) 50 Push Ups 50 Box Jumps 50 Floor Wipers 50 DB Clean & Jerk (35 Lbs) 25 Chins FILTHY FIFTY 50 Box Jumps 50 Jumping Pull Ups 50 Swings (55 Lbs) 50 Lunges 50 Knees to Elbows 50 Push Press (65 Lbs) 50 Back Extension 50 Thrusters (45 Lbs) 50 Burpees 50 Double Unders MIKES VENGEANCE (By Sgt. Mike Butler) 15 Dips/Pull Ups/DB Press (25 Lbs) 14 Dips/Pull Ups/DB Press 13..contd etc. 1 Dips/Pull Ups/DB Press * Rest 1 Minute between each round 2 MINUTE DEFENSE Two Rounds (rest 2 minutes between rounds) 1 Hang Clean (135 Lbs) 3 Squat Clean (135 Lbs) 2 Push Jerk (135 Lbs) 200 foot Sprint

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GRAND CANYON MULE ** Double Unders (50-45-40-35.10-5) Bench Press [185] (10-9-8-7-6-2-1) L-Pull Ups (10-9-8-7-6-2-1) * Start with 50 D/Us, then do 10 reps bench followed by 10 L-P/U. Next 45 D/Us, 9 reps bench followed by 9 L-P/Us and so on. PURGATORY ( By Danny MacAuliffe) As many rounds in 25 minutes: 400m Run 20 Push Ups 10 Pull Ups 20 Dips 12 Hang Power Clean (95 Lbs) 10 Knees to Elbows EL DIABLO (NSC Cert WOD) As many rounds in 20 minutes: 10 Thrusters (95 Lbs) 10 Pull Ups 200 Meter Run DIAFRAN aka; Two Girls and a Bucket 3 Rounds 15 Deadlifts (225 Lbs) 15 HSPUs 15 Pull Ups 15 Thrusters (95 Lbs)

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URSA MINOR ** 5 Rounds 5 Bear Complex (115 Lbs) 7 Bench Press (185 Lbs) 7 L-pull ups DIVINITY ** 5 Rounds 7 Deadlifts (225 Lbs) 7 L-Pull ups 7 Push Press (135 Lbs) 7 Dips 7 Burpees

QUARTERPOUNDER 4 Rounds 400m Run 50 Squats

DEUS EX MACHINA ** 400m Run 30 Wall Ball (20 Lbs) 15 Pull Ups 400m Run 30 Box Jumps 15 KB Swings (55 Lbs) 400m Run 30 Wall Ball 15 Pull Ups 400m Run 30 Box Jumps 15 KB Swings

ONE WORLD BEAT DOWN (By CF One World)

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7 Rounds (originally 5 rounds) 7 Thrusters (75 Lbs) 7 Pull Ups 7 Burpees TRIAL BY FIRE ** 400m 21 Deadlifts (225 Lbs) 21 Bench (185 Lbs) 21 L-Pull Ups 400m 15 Deadlifts 15 Bench 15 L-Pull Ups 400 M 9 Deadlifts 9 Bench 9 L-Pull Ups IRON BEAR ** 10-8-6-4-2 Bear Complex (95 Lbs) Bench Press (185 Lbs) (Bear Complex ala BrandX = Full squat clean-thruster-lunge left-lunge right-front squatthruster = 1 rep)

CUP OCOFFEE ($1.25Get it?) 25 Swings (55 Lbs) 25 Push Ups 25 GHD Sit-ups 25 Back Ext. 25 Knee to Elbows

SUCKER PUNCH 10 Thrusters (135 Lbs) 50 Double Unders

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8 Thrusters 40 Double Unders 6 Thrusters 30 Double Unders 4 Thrusters 20 Double Unders 2 Thrusters 10 Double Unders KILLING JOKE 10 Squat Cleans (135 Lbs) 50 GHD Sit ups 8 Squat Cleans 40 GHD S/U 6 Squat Cleans 30 GHD S/U 4 Squat Cleans 20 GHD S/U 2 Squat Cleans 10 GHD S/U HELL ** 4 Rounds 25 Swings (55 Men/35 Women) 20 Knee to Elbows 15 Med Ball Cleans (20 Men/15 Women) 10 Burpees GOING UNDER ** 400M 25 Swings (55 Lbs) 25 GHD Sit Ups 25 Burpees 25 Thrusters (95 Lbs) 25 Wtd. Pull Ups (25 Lbs) 400M

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CF WODS FROM THE MIND OF EUGENE ALLEN CrossFit Pierce County workouts are broken down into 5 different categories based on how long the workouts in that section take to complete. The briefest and most intense workouts take up to 3 minutes to perform and fall under the heading Explosive. Our Short workouts take from 3 to 10 minutes, Medium 10 to 20 and Long from 20 to 45 minutes. Workouts that take longer than 45 minutes to complete are called Epic. WARM-UPS Yellow Rain Line up 3 or more slam balls, sand filled basketballs, rocks whatever you have laying around that you can throw into the airsafely. The name Yellow Rain for the exercise comes from the fact that I use yellow slam balls and once this gets going it is raining yellow balls. The obvious Keep a lookout for falling objects warning is in effect. You can start with everyone on a ball or start from one end and you can go for time (I usually go 2 minutes) or for some set number of throws. We push press the ball, underhand throw the ball (both for height) and slam the ball going all the way through however many balls are out with each type of throw before switching. Man in the Middle This drill gets its name as an outgrowth of how stupid Person in the Middle sounds. Youll need some medicine balls (both Dynamax and slam balls work best here) and a group of 3, 4 or 5 people. The idea is that each of the people outside the circle pitch the ball they have to whoever is in the middle. The man in the middle then push presses, underhand throws or slams the ball depending upon which kind of ball is thrown or what pre-arranged throw order is decided. The person feeding the slams will throw the ball up from underneath so the man in the middle can catch the ball with his hands on top and go directly to the slam. With 4 people go for 4 minutes switching out whoever is in the middle every minute. Rage Box Throws Two people stand on opposite sides of a plyo box or 4 opposite one another around a tractor tire with one medicine ball per pair. Slam the ball and go down and get it on the bounce. Stand and go to a squat clean and stand with a thruster/wall ball type throw the ball to your partner. Once rid of the ball jump onto the box/tire. Your partner does the same exercise and throws to you just before he jumps. Time, reps, Pukie arrival, you can choose your poison. Run and Throw

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We use 6, 8 and 10 Valeo Balls (rubber medicine balls with a bit of a bounce look for them on Ebay) and run a quarter mile throwing the balls ahead of us. We use one less ball than we have people so that whoever is without the ball runs to recover and throw the next ball thrown. The throws are chest throw, underhand facing forward, and backwards over your head. Throw as high and as far as you can, minimize the amount of roll with your throw. Valeo Ball Bounce Get in a circle with 3 or more people and use the Valeo balls. Use one less ball than you have people. Do a ball slam as hard as you can for as much height as you can get and turn quickly to your right (if throwing clockwise) to catch the ball being bounced at you. Go for at least 2 minutes. Net Ladder - Rope No time thing here, just go up over the cargo net, up and down the 45-degree rope ladder and up and down the rope. We do each one twice. Jump up Pull up - Roll up Jump up to the pull up bar and do a pull-up, then roll up knees to elbows. If the bar is open at the top and you have the room you can add a pullover. You can also do a burpee at the start so that you do a burpee jump up pull up roll up pull over. Many people have difficulty with the pullover and the trick is to do the upside down pull up as high as possible so that when you drop your feet over the bar the bar is at least at your waist if not higher. Dont just flop down to lower yourself, do a controlled descent in an L-sit. Slam Toss Partners face each other with a 30 lb slam ball. One will slam the ball and the other will catch it on the bounce and then stand and toss it a la wall ball back to the slammer. Dont stand and then throw, instead come up out of the squat and launch the ball with your legs. The slammer will slam and the tosser will toss for 10 reps each and then switch so that the slammer tosses and the tosser slams. You can also go for a minute and switch if you prefer to go by time. Tire Rotation Put slam balls of different weights around a big tire. Do Ball Buster, Ball Slams, Rage Ball or some other slam ball exercise for 1 or 2 reps each and then rotate for some number of times around. At the end of each slam jump on the tire before the rotation and make sure the jump comes up out of the crouch from the slam.

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Mae West 35 lb Thruster - 3 44 lb C & J - 3 40 Ball Buster 1 195 lb DL -3 52 lb Snatch - 2 30 135 lb Clean - 3

35 lb Colleen and Jerk - 2

Mae West consists of the above 8 stations and exercises listed. The only change to the regular Ball Buster explained in the first section is that at the at the end of the exercise while still partially in a squat from the slam, jump up with one foot on each tire or both on one tire if you prefer. Reps are shown and are designed so multiple people doing the exercise will finish in about the same time and rotate together. With the KB Clean and Jerk, DB Thruster, Colleen and Jerk and Snatch you do a jump on the tire at the end of all the reps. With the DL, Ball Busters, and Clean it is after each repyou will notice this changes from exercise to exercise so that with every other exercise you switch from jumping after each rep to jumping at the end of the set of reps. This can be done for 2 laps around at a leisurely pace as part of a warm up or 3 or more times around at high intensity as a stand-alone workout. You can adjust the loads, laps and reps to create the desired training impact. Over Unders Set out your weight bench and simply jump over it and then crawl underneath, stand and repeat. You can go for a minute and see how many you can do or do 10 or 20 of them for time. Either way you will find that the rapid and continuous change of height will get you breathing hard and warm you up quickly. You can string this together with other movements in a sort of obstacle course as a warm up which is great fun.

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EXPLOSIVE The workouts in this section should take less than, or at least very near 3 minutes to perform and should be executed at maximum intensity for the duration of the workout. These components are generally done as part of the warm up or as part of a larger workout. Colleen and Jerk Greg and Laurens little girl is Colleen and in her honor Greg came up with the Colleen and Jerk which is a dumbbell hang squat clean and three jerks. Feel free to add a burpee at the beginning to make it a little harder. Adjust the reps and weight as necessary but 10 rounds for time with 35 lb dumbbells is a good place to start. Road Rage Put one slam ball on either side of a tractor tire (250 lbs or so) with one far enough away to not be in the way when you flip the tire. Start with the ball closest to the tire. Ten rounds: Burpee with hands on the ball Stand with the ball to a squat clean Stand again and press the ball overhead Slam the ball Jump on and off the tire Flip the tire Jump into the tire and out the other side Next rep is with the other ball Ball Buster Ten rounds: Burpee with hands on the ball Stand with the ball to a squat clean Stand and throw the ball into the air wall ball style Catch the ball the press it back up Slam the ball

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KB Flip and Dip Ten rounds: Two-hand KB swing with flip and catch At the bottom of the swing do a Sumo DL High Pull Release at the top and squat under to catch in a full squat by the bell Stand and throw the bell up wall ball style Catch by the handle and lower to begin the swing cycle again 2-Minute Drill You have no more than 2 minutes of maximum intensity effort before your performance begins to degrade dramaticallyin fact, if you are truly giving it all you have you may not get to 2 minutes. Pick 5 exercises, for example power clean, wall ball, pull-ups, KB push press and KB snatch and go through the list of exercises individually doing as many reps as you can in 2 minutes with a 2 minute rest in between. With an even number of people one can do the work while the other rests and counts reps. Change the exercises, change the rest time, change the number of exercises modify this any way you want to get the time or work effect you are after. Jumping Pullups 100 reps as fast as possible Put a bench under your pull-up bar that is of a height that allows you to have a bit of squat room with your arms fully extended. The first few reps will seem fairly easy but you will want to keep a steady pace. Jump up so that you get your chin over the bar and go back down to full arm extension. Burpee Hops Put a DB in each hand, light ones 20 lbs is plenty. Do a burpee (every time I say burpee in this text the pushup after you kick your feet back is assumed) and after you stand back up do a broad jump as far as you can. Do this for a specific distance rather than a number of hops in order to promote max effort jumps. Twenty yards or so is tough, thirty or more is a killer. A hard sprint at the end of each direction is most rewarding. Thank Dave Werner of CFN for this one. Whatcha Got Today? 500 meter row for best time ever. Climb aboard the never-lies-to-you C2, strap in, set your jaw, set it for a 500 meter row and blast away for your fastest possible time. Burpee Clean Squat - Thruster

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Get a pair of 44 lb kettlebells and set them at your feet. Do a burpee with your hands on the KB handles, kick your feet back up and clean the bells to a full squat and then shoot up with a thruster. Repeat for time, reps, dizzinesswhatever. Bad Tire Grab a 10 lb sledgehammer and beat your tractor tire into submission with 100 hits as fast and has hard as you can. No gravity drops here, max effort slams each time. Swing the hammer with both hands together near the end of the handle and recover it by catching it on the bounce and sliding your hand up near the hammer head. Switch sides with each swing. Just like ball slams get a bit of a jump into each hit. SHORT These workouts are in the 3 to 10 minute range and though not executed quite as explosively as the workouts in the previous section still require a very hard effort and as much intensity as possible while maintaining form and complete range of motion. Ive taken the liberty of continuing the girl names to the end of the alphabet. Olivia 15-12-9 DB Thruster (35) Pullups Ring Dips KB Swing (52) Pauline 15-12-9 KB Snatch (44) Ball Slams (40) Wall Ball (20) SDLHP (36 lb KBs) Queasy 15-12-9 Row (Calories) Thruster (35) Pullups Push Press (75) Ramona 10-8-6 Barbell Clean and Jerk + Front Squat (115) Ball Buster (40)

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DB Burpee + Squat Clean + Thruster (35) KB Flip and Dip (44) Samantha 21-15-9 Press (7-5-3) Push Press (7-5-3) Push Jerk (7-5-3) Pullups *P-PP-PJ reps as shown same weight throughout (85)

Tanya 15-12-9 SDLHP 2 x 36 lb KB Ring Dips Pullups Push Press (75) Uma 15-12-9 DL + Box Jump (190) Pullups Push Press Violet Five rounds: 5 Tire Jumps 10 KB Swings (52) 15 Sledgehammer Hits Wendy 15-12-9 Squat Clean + Thruster (44 lb KB) Ball Slam (40) Xanthra 15-12-9 DB Snatch DB Clean and Jerk Alligator Crawl (approx. 30 feet)

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Yvette 21-15-9 Run 400 Thruster 2 x 25 lb DB Ball Slams (30) Zena Five rounds: 3 Power Clean (135) Sprint 50 yards 3 Push Press (2 x 52 lb KB) Sprint 50 yards MEDIUM Workouts that take from 10 to 20 minutes fit into the medium category. As the time component increases the intensity component is tempered a bit in order to be able to complete the workout. Still the objective is to have a fast time (while maintaining proper form) and you have to go hard to do that. A Nice Run Ruined Run 400 21 KB Swings (52) 15 Ball slams (30) 9 Pullups Run 400 21 KB Snatches (44) 15 Wall Ball (20) 9 Pullups Run 400 21 DL (140-hex bar) 15 Ring Dips 9 Pullups Run 400 21 Push Press (75) 15 Power Cleans (115) 9 Pullups

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Big Phat Helen Five rounds: 800 meter run (1st run only) 400 meter run (each subsequent run) 21 Swings 12 Pullups Frelen Five rounds: 800 meter run 15 DB Thrusters (35) 15 Pullups The 100 10 10 10 10 10 10 10 10 10 10 Back Squats (135) Clean and Jerks (135) Road Rage (25 lb slam balls) Ring Dips KB Swings (52) Colleen and Jerk (35 lb DB) Wall Ball (20 lbs) Pullups Flip and Dip (44) DL (190) + Box Jump

The 200 Two rounds: 10 Dead lifts (190) 10 Box Jumps 10 Ring Dips 10 Pullups 10 KB Swings (52) 10 Ball Slams (30) 10 DB Thrusters 10 Hang Power Cleans 10 2-Hand KB Push Press (44) 10 KB Snatches 5/5 (52) The 300

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25 50 50 50 50 50 25

Pullups Tire Jumps (or box jumps) Ring Pushups Situps KB Snatches 25/25 (44) Ball Slams (30) Pullups

Five and Dime Five rounds: 5 BB Clean and Jerk 10 Pullups 5 Box Jumps 10 KB Swings 5 Ring Dips Do Me With a Wire Brush Row 1,000 or Run 800 21 DB Thrusters (36) 21 Ball Slams (30) 21 Tire/Box Jumps Row 500 or Run 400 15 Wall Ball 15 KB Snatch (44) 15 Ring Pushups Row 250 or Run 200 9 2-hand KB Push Press (44) 9 Barbell Power Cleans (135) 9 2-hand KB Clean and Jerk (44) Kelsies Naptime Three rounds: 10 Deadlift (190) 15 Box Jumps 20 Air Squats 10 Power Cleans (115) 15 Pullups 200 Row Little Runny Angie 44

Run 400 + 50 Squats Run 400 + 50 Pushups Run 400 + 50 Situps Run 400 + 50 Pullups Dirty Name Row 1000 50 45 lb barbell thrusters 40 30 lb Ball Slams 30 pullups 20 75 lb Push Press 10 115 lb Power Cleans

LONG When the workouts go from 20 to 45 minutes in length we consider them long workouts and try to get in about one of these each week. The effort level remains high but must be adjusted based on individual fitness in order to be able to complete the workout. Dont go out too hard or you might not be able to finish. Death to the Infidel Three rounds: Run 400 30 Air Squat 15 Clean and Jerk (115) 10 Pullups 5 Ring Dips Fractured Runny Angie Four rounds: Run 400 25 Pullups 25 Pushups 25 Situps 25 Air Squats Hit and Run

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Three rounds: 6 DL + Tire Jump (190) 10 Hammer hits to tire 6 Power Cleans (135) 10 DB Thruster (35) Run 40 yards between each exercise, Latchs Jacket O Pain (Slightly modified) Row 1,000 meters Push Press 100 Row 750 Push Press 75 Row 500 Push Press 50 Row 250 Push Press 25

Genes Cloak of Despair Four rounds: Alternate row and run Row 1,000/Run 800 25 Push Press (75) 25 Pullups 25 Ring Pushups Vest of Tribulation Four rounds: Run 400 or Row 500 40 Push Press (75) 15 Pullups 15 Ring Pushups Fractured Runny Angie Four rounds: Run 400 25 Pullups 25 Pushups 25 Situps 25 Squats

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Sherpa Shuffle Heavy back pack, tire drag, suitcase carry (I used 40 lb DBs) 75 yards Leave tire and continue with back pack and suitcase carry 75 more yards Leave DBs or whatever is in your hands and continue with the backpack Go 75 more yards, turn around and pick up implements as you go back to the start 20 lb DB Burpee Hops for 20 yards then sprint to Jennifers house and back (400 yards) Burpee Hops back to the start Uphill sandbag run for 75 yards 15 pushups, 20 squats run bag back to start 5 step ups with each leg onto tractor tire with bag on shoulders 20 squats to tractor tire with bag on shoulders Tire drag sprint to mail box (75 yards or so) 15 pushups with hands on tire, 15 squats with butt to tire, 15 overhead press with tire Backward tire drag run to start 5 KB swings (52), 10 tire jumps, 15 hammer hits to tire repeated 5 times 40 lb DB Farmers Walk 100 yards 75 lb overhead press walk 50 yards 40 lbs Waiters Walk +Farmers Carry 25 yards and switch for return 50 lb BFR Carry and or 80 lb Heavy bag carry Hex Bar DL walk 190 lbs 50 yards EZ run for 1 mile EPIC We do the Epic length workouts 2 or 3 times a month and to fit into this category the workout must take 45 minutes to an hour to complete. It doesnt take this long simply because youre dogging it, but because there is just that much work to be done. You go hard and rest minimally but you will spend some time with your hands on your knees.

Jacobs Ladder 25 Wall Ball 25 Row (Calories) 25 Ball Slams (25 lb ball) 25 Power Cleans (115 lbs) 25 KB Swings (52 lbs) 20 DB Thrusters (35 lbs) 20 Pullups 20 Hammer Hits to Tire 20 KB Snatches (44 lbs) 10/10 20 Ring Pushups

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15 Push Press (85 lbs) 15 Clean and Jerk (105 lbs) 15 Hex Bar DL/Box Jumps (190 lbs) (20 box) 15 GHD Situps 15 Barbell Snatches (75 lbs) 10 Front Squat (85 lbs) 10 KB Swing/Flip SDLHP/Squat/Throw 10 Pullups 10 KB Double Clean and Jerk (44 lbs) 10 Ring Dips 5 Road Rage 5 Pushup/Pull up/Rollup 5 Colleen and Jerk with Burpee 5 HSPU (Hand Stand Pushup) 5 Snatch/Back Squat/Thruster/Front Squat

Jacobs Ladder Mod 1 25 Wall Ball (20 lb ball) 20 Pullups 15 Push Press (85) 10 Swing-flip/SDLHP squat catch 5 Road Rage 25 Row (Calories) 20 DB Thrusters (35) 15 Clean and Jerk (105) 10 Ring Dips 5 Pushup/Pull up/Rollup 25 Ball Slams 20 KB Snatches (44) 15 DL-Box Jumps (190) 10 Double KB C&J (44) 5 Snatch-back squat-thruster-front squat (75) 25 Cleans (115)

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20 Hammer Hits 15 GHD Situps 10 Pullups 5 HSPU 25 Swings (52) 20 Ring Pushups 15 Barbell Snatches (75) 10 Ring Dips 5 Colleen and Jerk with Burpee (35) Hour of Power 10 minutes max reps of each exercise resting as necessary. Power Clean (95) Wall Ball (20) Pullups KB Push Press (44) Rowing KB Snatch (44)

Me Love You Long Time Run 1/4 mile 50 DB Snatch 25/25 (44 lbs) 50 D-Ball Slam (25) 50 Calories Rowing Run mile 40 dB Swings (55 lbs) 40 Pullups 40 Push Press (75) Run mile 30 Ring Pushups 30 Hang Power Cleans (95) 30 Wall Ball Run 1 mile 20 DB Thrusters (35) 20 Sandbag Clean and Jerk (35) [sub: Knees to Elbows]

[sub: Double Unders] [sub: Bench press -135]

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20 2-hand KB Push Press (44) Babylon 5 Five Rounds: 5 Deadlift/Box Jumps (230) 5 Squat Clean/Thrusters (115) 5 Rage ball/Tire Jump (30) 5 KB Clean and Jerk (2 x 52) 5 Barbell Snatch (75) Sensory Deprivation 12-10-8-6 (rep ladder rotation) Row 500/Run 400 (Alternate each set) 12 Hang Clean (115) 10 SPUDS 8 Pullups 6 Push Press (95)

[sub: Deadlift 135]

Air Sick Bag Three rounds: 25 Air squats 20 Calories Rowing 15 Wall Ball (20) 10 Box Jumps 5 SPUDS Pushing the Envelope One Round: 50 yard tire drag 10 Hang Clean (95) 10 Push Press (95) 10 Front Squat (95) 10 Clean and Jerk (95) 50 yard tire drag

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15 DB/KB Thrusters (35) 15 Rage Ball (30) 15 Ring Pushups 15 Calories Rowing 50 yard tire drag 20 Wall Ball (20) 20 KB Snatch (44) 10L 10R 20 DB Split Clean (25) 10L 10R 20 KB/DB Push Press (35) 50 yard tire drag 25 Pullups 25 Pushups 25 Situps 25 Squats Steaming Entrails 50 Jumping Pullups 40 Parallete Hip ups (facing up) 30 Situps 20 GHD Wallball (Wallball situps) 10 Knees to Elbows 50 Jumping Dips 40 2-hand KB Swings (44) 30 Hollow Rock 20 Ab Roller 10 DB Situp-Press (25) 50 Jumping Pullups 40 Parallette Hip Ups (face down) 30 BB OHS 20 Back Extensions 10 Leg Shooters on Ball Artificial Limp 12-10-8 (rep ladder rotation) Back Squat (135) Box Jump Row (Calories) Box Jump Deadlift (190)

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Box Jump DB Thruster (35) Box Jump Wall Ball (20) Box Jump Heavily Armed 12-10-8 (rep ladder rotation) Kettlebell Snatch (52) 5 left 5 right Ring Pushups Barbell Hang Power Clean Ring Pushups Barbell Push Press (95) Ring Pushups Pullups Ring Pushups Kettlebell Clean and Jerk (2 x 44) Ring Pushups

Bar None Three Rounds: KB Thrusters KB Colleen Burps and Jerks KB Renegade Rows Run 200 meters with one KB KB Snatch 10 left 10 right KB Clean and Jerk 10 left 10 right KB Swings 10 left 10 right Run 200 meters with one KB back to start *Scale KB accordingly but 36 pounders ought to be about right Lista WOD CrossFit 1) Correr media milla (unos 400 metros) y realizar 50 sentadillas al aire. Repetir 3 veces. 2) 10 Flexiones, 10 sit ups, 10 sentadillas / sentadillas al aire. Repetir 10 veces. 3) 200 sentadillas al aire por tiempo (i.e. en el menor tiempo posible) 200 air squats for time. 4) Entrenamiento Susan Correr 200 metros, 10 sentadillas, 10 Flexiones. Repetir 5 veces. 5) Esprintar 200 metros y hacer 25 Flexiones. Repetir 3 veces.

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6) 10 Flexiones haciendo el pino y correr 200 metros. Repetir 3 veces. 7) Sentadillas Tabata y Flexiones Tabata. *Nota: El Tabata consiste en hacer todas las repeticiones que se puedan en 20 segundos, descansar 10 segundos y repetir 7 veces (8 rondas en total) un Tabata dura en total 4 minutos. 8) 5 Flexiones, 5 Sentadillas, 5 Sit ups repetir 20 veces. 9) Caminar 100 metros sobre las manos, aunque slo hagas 2 metros cada vez. Alternativa por Maokoto: 100-200 metros de Alligator Crawl. 10) 10-9-8-7-6-5-4-3-2-1 repeticiones de Sit ups con un sprint de 100 metros entre cada serie. 11) Entrenamiento Invisible Fran 25-15-9 repeticiones de Sentadillas al aire y Flexiones, alternando (25 sentadillas, 25 flexiones, 15 sentadillas, 15 flexiones, etc.) en el menor tiempo posible. 12) Pasa 5 minutos en total haciendo el pino sobre las manos o sobre la cabeza. Si lo haces sobre la cabeza, no hagas series de ms de un minuto. 13) Correr 800 metros en el menor tiempo posible 14) 10 Flexiones, 10 Sentadillas al aire y 10 Sit Ups . Repetir 6 veces en el menor tiempo posible 15) Haz una Sentadilla al aire y respira una vez, haz dos y respira dos veces etc.hasta 10. Luego vuelve hasta uno. Es decir 1,2,3,4,5,6,7,8,9,10,9,8,7,6,5,4,3,2,1 16) 3 Saltos verticales, 3 Sentadillas, 3 Saltos de longitud. Repetir 5 veces. 17) 30 segundos de hacer el pino y 10 Sentadillas, repetir 8 veces. 18) 10 Flexiones y esprintar 100 metros. Repetir 10 veces. 19) Sentadillas Tabata 20) Sprint de 400 metros. Hacer 5 veces. 21) Sprint de 100 metros. Repetir 10 veces. 22) 25 equilibrios de Pressing Snatch sin peso con cada brazo. Nota: Entendemos que ser hacerlo con un brazo en alto como si sostuvisemos una mancuerna. 23) Correr 1600 metros haciendo 30 Zancadas cada minuto. 24) Hacer el pino 30 segundos y 20 Sentadillas al aire. Repetir 5 veces. 25) 10 Hacer el Pino bajar y salto vertical, 10 Hacer el Pino bajar y salto con piernas recogidas, 10 Hacer el Pino bajar y salto con piernas abiertas. Nota: Por lo que entiendo se trata de subir a un Handstand (pino), bajar de un salto (jacknife), hacer el salto del tipo que sea y volver al Handstand. Como alternativa sugiero simplemente subir a la posicin de pino, bajar, hacer un salto y repetir sin ms historias. 26) 100 Sentadillas al aire en el menor tiempo posible 27) 4 series de 25 Sentadillas con salto 28) 10 Saltos verticales, 10 Flexiones, 10 Sit ups Repetir 4 veces en el menor tiempo posible. 29) Correr 1600 metros haciendo 10 Sentadillas al aire cada minuto. 30) 100 Burpees en el menor tiempo posible 31) Correr 1600 metros (1 milla) en el menor tiempo posible 32) 10 Flexiones, 10 Sentadillas, 10 Sit ups. Repetir 10 veces. 33) 10 Saltos verticales, correr 400 metros. Repetir 5 veces. 34) Pasar 3 minutos en total Haciendo el Pino. 35) 100 Sentadillas al aire en el menor tiempo posible

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36) Hacer el pino durante 1 minuto, mantener la posicin baja de una Sentadilla durante 1 minuto. Repetir 5 veces. 37) Esprintar 100 metros, caminar 100 metros. Repetir 10 veces. 38) 100 Flexiones en el menor tiempo posible. 39) Correr 1600 metros en el menor tiempo posible 40) 10-9-8-7-6-4-3-2-1 de Burpees y Sit ups (10 Burpees, 10 Situps, 9 Burpees, 9 Sit ups, etc) 41) 50 Sit ups, carrera de 400 metros (o sprint o caminando para menor intensidad). Repetir 3 veces. 42) 10 Zancadas caminando, 10 Flexiones. Repetir 10 veces. 43) 50 split jumps en el menor tiempo posible. 44) Hacer el Pino 30 segundos o 5 Flexiones haciendo el pino, 400 metros de carrera. Repetir 4 veces. 45) 10 Burpees, Sprint de 100 metros. Repetir 10 veces en el menor tiempo posible. 46) L-sit en suelo 10 rondas de 10 segundos. Si no puedes hacer L-sit, sintate con tus piernas rectas y trata de levantar los talones del suelo durante 10 segundos. 47) Correr 400 metros, 50 Sentadillas al aire. Repetir 4 veces. 48) Hacer el pino 30 segundos, mantener posicin de sentadillas 30 segundos. Repetir 10 veces. 49) 10 Saltos verticales (saltar tan alto como puedas, aterriza y repite), 10 Flexiones. Repetir 5 veces. 50) 10 Flexiones, 10 Sentadillas. Repetir 10 veces. 51) Sentadillas Tabata: 20 segundos sentadillas, 10 segundos descanso. Repetir 8 veces. Cuenta como record la ronda con menor nmero de sentadillas. 52) Hacer el pino, bajar (jacknife) salto vertical. 30 repeticiones. 53) Correr una milla (1600 metros) con 100 Sentadillas al aire a mitad del recorrido en el menor tiempo posible. 54) 7 Sentadillas, 7 Burpees. Repetir 7 veces en el menor tiempo posible. 55) Hacer un Burpee, pero realizar 10 flexiones en la posicin baja, salir del Burpee. Repetir 5 veces. 56) Correr 1600 metros y terminar con 50 Sentadillas al aire en el menor tiempo posible. 57) 5 Flexiones, 5 sit ups, 5 sentadillas / sentadillas al aire. Repetir 20 veces. 58) Mantenerse en la parte alta de una flexin, aguante Hollow Rock. 30 segundos cada uno y repetir 10 veces. Utiliza los tiempos de transicin como descanso, deberan ser breves. 59) 5 Flexiones manteniendo 30 segundos arriba con los brazos extendidos cada 5 repes. Repetir 10 veces. despus hacer 3 series de Sprint de 100 metros. 60) Practicar a hacer el pino libre 25 intentos, luego correr 1600 metros al 80%. 61) Hacer el pino 10 segundos, bajar y salto vertical. Repetir 25 veces. 62) 3 Rondas de: box jumps (10), peso muerto (10), thrusters mancuernas (10), pull ups (10), flexiones cerradas (10). 63) 5 series de 50 Sentadillas al aire. Descansar el mismo tiempo que te lleve a hacer cada serie de 50 sentadillas. 64) Correr 1600 metros y hacer 10 Flexiones cada minuto. 65) Esprintar 100 metros, hacer 30 sentadillas. Repetir 8 veces.

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66) 30 Flexiones, 30 Segundos de hacer el pino (o aguantar posicin alta de la flexin). Repetir 3 veces. 67) 10 Sit ups y 10 Burpees. Repetir 10 veces en el menor tiempo posible. 68) 250 Jumping Jacks en el menor tiempo posible. 69) 100 Jumping Jacks, 75 Sentadillas al aire, 50 Flexiones, 25 Burpees en el menor tiempo posible. 70) Flexiones Tabata. 71) 30 segundos de Hacer el Pino, seguidos de 30 segundos manteniendo la posicin baja de Sentadilla. Repetir 5 veces. 72) Realizar 10 Sentadillas al aire con los ojos cerrados, 10 Flexiones con los ojos abiertos. Repetir 5 veces. 73) Correr 1 minuto, hacer Sentadillas 1 minuto. Repetir 5 veces. 74) 10 Sentadillas, 10 Flexiones, 10 Sit ups. Repetir 3 veces en el menor tiempo posible 75) 10 Flexiones, 10 Hollow Rocks, correr 200 metros. Repetir 5 veces. 76) Sentadillas Tabata con los ojos cerrados. 77) Sentadillas Tabata, pero parando a descansar en la posicin baja de la sentadilla en lugar de quedar de pie. 78) 20 Sit ups con soporte en la zona lumbar (almohada etc.), 20 flexiones, correr 400 metros. Repetir 4 veces. 79) Hacer el Pino 30 segundos, 30 segundos de aguantar posicin Sentadilla, 30 segundos de descanso. Repetir 8 veces. 80) Esprintar 50 metros, hacer 10 flexiones. Repetir 10 veces. 81) 50 Sentadillas al aire, 2 minutos de descanso. Repetir 4 veces. 82) 3 series de 20 Saltos recogiendo piernas. 3 series de 30 segundos de Hacer el Pino. 83) Correr/Esprintar 400 metros, 30 Sentadillas al aire. Repetir 3 veces en el menor tiempo posible. 84) 20 Jumping Jacks, 20 Burpees, 20 Sentadillas al aire. Repetir 3 veces. 85) Calienta. Corre 100 metros y haz 20 Sentadillas al aire. Repetir 10 veces. 86) Hacer el pino 30 segundos. Repetir 5 veces. Luego corre 2 veces 800 metros en el menor tiempo posible. Deja un descanso entre los Pinos y la carrera. Cronometra los primeros 800 metros y descansa ese mismo tiempo antes de correr los segundos 800. 87) 100 Sentadillas al aire. Descanso, 100 Sentadillas al aire. 88) Corre con las rodillas en alto durante 15 segundos y baja a una Flexin, levntate y corre otros 15 segundos levantando las rodillas. Repetir 5 veces (cada flexin cuenta como una repeticin). Descansa y Repite 3 veces. 89) 10 Sprint de 50 metros. 90) Haz una serie mxima de Flexiones. Si no puedes hacer muchas (<20) hazlas sobre las rodillas. Despus de eso haz 100 Sentadillas al aire en el menor tiempo posible. 91) Tabata de Saltos recogiendo las piernas seguido de Tabata de Sit ups. 92) Corre 400 metros, haz 30 Sentadillas al aire, 30 segundos de Hacer el pino y repetir 3 veces en el menor tiempo posible. 93) 5 Hacer el Pino bajar y salto vertical, 5 Hacer el Pino bajar y salto con piernas recogidas, 5 Hacer el Pino bajar y salto con piernas abiertas. Repetir 3 veces cuidando la forma. 94) 50 Burpees en el menor tiempo posible. 95) 5 Flexiones, 5 Sentadillas, 5 Sit ups. Repetir 20 veces.

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96) Correr 1600 metros parando cada minuto a hacer 20 Sentadillas al aire. 97) Hacer el pino 30 segundos, aguantar posicin baja de Sentadilla 60 segundos. Repetir 5 veces. 98) Correr 200 metros, hacer 50 Sentadillas, repetir 3 veces. 99) Sentadillas Tabata. 100) 20 Sentadillas al aire, 20 Burpees y 20 Flexiones. Repetir 3 veces en el menor tiempo posible. 101) 3 Rondas de: pull ups (10), bent over row (10), upright row (trapecio barra al mentn) (10), shoulder press (10), renegade rows flexiones mancuernas remo (10). Sin descanso. Tomar tiempo final. 102) Hell: agregar una repeticin a cada ejercicio empezando con 11 repeticiones hasta llegar a 20 repeticiones. Overhead Squat- flexiones cerradas- sit ups absflexiones cerradas- Overhead Squats- min bici esttica. 103) 20 levantamientos de peso muerto. Con peso, 5 saltos horizontales a pies juntos (sin barra!) + bici de 1 minuto, 20 squats con barra al pecho. 5 saltos horizontales a pies juntos + bici de 1 minuto, 20 squats con barra en la nuca, 10 Burpees saltando al box + bici de 1 minuto. 104) Tabata de sentadillas, Tabata de dominadas con salto, Tabata de saltos de rana. Tabata es un mtodo que consiste en 20 segundos a tope y 10 de recuperacin, repetidos 8 veces. 105) 10 Rondas por tiempo de: 20 secs de bici overhead squats (5), pull ups (5), saltar la cuerda (20), box jumps (10), saltar la cuerda (20), thrusters (5). Tomar tiempo final. 106) 10 Rondas por tiempo de: KB swings (5), wall balls (5), toes to bar (5), sit ups abs (5). 107) hacer reps as: 5-4-3-2-1 de cada ejercicio: peso muerto, squats cleans, push press, pull ups. 108) 6 Rondas por tiempo de: thrusters (7), Burpees (7). 109) 3 Rondas por tiempo de: box jumps (10), thrusters (10), Burpees (10). 110) por tiempo: box jumps (50), jumping pull ups (50), KB swings (50), walking lunges (50 pasos), knees to elbows (50), push press (50), back extensions (50), wall ball (50), Burpees (50), double unders (50). 111) Cuantas rondas sea posible en 12 minutos: peso muerto (15), flexiones (15), box jumps (15). 112) por tiempo: KB press (20), pull ups (30), KB swings (40), sit ups abs (50), Burpees (60). 113) por tiempo: wall balls (50, 35, 20), pull ups (50, 35, 20), double unders (50, 35, 20). 114) 3 Rondas por tiempo: overhead squats (10), double unders (50). 115) por tiempo: peso muerto (21, 15,9), overhead squats (21, 15,9). 116) 3 Rondas, 21x reps: Pull-ups, Push-ups, peso muerto, KB swing, Burpees, Ball slams, Jumping jacks. 117) 8 rounds por tiempo: 10x Deadlifts, 10x Burpees, 10x Front squats, 10x Pullups. 118) 5 Rondas por tiempo de: Man makers (renegade rows flexiones mancuernas Remo + thrusters) 10 reps, double unders (20), pull ups (10), double unders (20), walking lunges (20 pasos), double unders (20). 119) 3 Rondas por tiempo de: squats (10, 15, 20), dips (10, 15, 20), squats (10, 15, 20), pull ups (10, 15, 20), squats (10, 15, 20), flexiones (10, 15, 20).

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120) mximo de rondas en 20 minutos: peso muerto (6) , Burpees (7), pull ups (7), KB swings (10), 30 secs de bici. Abdominales: Bicicleta 100 veces / 10 secs por vez.
The Girls Angie

100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Double-unders Sit-ups 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Push-ups 15 Squats Deadlift 225 lbs Handstand push-ups Clean 135 lbs Ring Dips Run 800 meters 2 pood KB swing, 30 reps 30 pullups Thruster 95 lbs Pull-ups Clean and Jerk 135 lbs 400 meter run 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps Snatch 135 pounds 1000 meter row 50 Thrusters @ 45 lbs 30 Pull-ups Wall-ball 150 shots Run 400 meters 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball Deadlift 1 1/2 BW Bench BW Clean 3/4 BW Bodyweight bench press Pullups 5 Handstand push-ups 10 1-legged squats 15 Pull-ups

For time Complete all reps of each exercise before moving to the next

Annie Barbara

50-40-30-20 and 10 rep rounds; for time 5 rounds for time

Chelsea

Each min on the min for 30 min

Cindy

As many rounds as possible in 20 min

Diane Elizabeth Eva

21-15-9 reps, for time 21-15-9 reps, for time 5 rounds for time

Fran Grace Helen

21-15-9 reps, for time 30 reps for time 3 rounds for time

Isabel Jackie

30 reps for time For time

Karen Kelly

For time Five rounds for time

Linda

10/9/8/7/6/5/4/3/2/1 rep rounds for time

Lynne Mary

5 rounds for max reps. There is no time component to this WOD As many rounds as possible in 20 min

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Nancy Nicole

400 meter run Overhead squat 95 lbs x 15 Run 400 meters Max rep Pull-ups

5 rounds for time As many rounds as possible in 20 minutes. Note number of pull-ups completed for each round.

Others CrossFit Total

Back Squat Shoulder Press Dead Lift Wall ball shots 10' target @ 20lbs Sumo High Pull Dead Lift @ 75 lbs Box jump @ 20" box Push Press @ 75 lbs Row 50 Box Jumps @ 24" 50 Jumping Pull Ups 50 Kettleball Swings @ 1 pood 50 Walking Lunges 50 Knees to Elbows 50 Push Press @ 45 lbs 50 Back Extensions 50 Wall Ball Shots @ 20 lbs 50 Burpees 50 Double Unders 50 Squats 7 Muscle Ups 10 Hang Power Cleans @ 135 lbs

You get three attempts at each lift You cannot remove weight from the bar

Fight Gone Bad

3 rounds for time, 1 min rest allowed between rounds One point is given for each rep, except on the rower where each calorie is one point.

Filthy 50

For time

Nasty Girls

3 rounds for time

The Heroes Badger

Daniel

Jason

Josh

95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters 50 Pull-ups 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups 95 pound Overhead squat, 21 reps

3 rounds for time

For time

For time

For time

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Joshie

JT

Michael

Murph

Nate

Randy Tommy V

42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, 21 L Pull-ups Handstand push-ups Ring dips Push-ups Run 800 meters 50 Back Extensions 50 Sit-ups 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings 75# power snatch, 75 reps 115 pound Thruster, 21 reps 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents

The snatches are full squat snatches. 3 rounds for time left arm 21-15-9 reps, for time

3 rounds for time

For time Partition the pull-ups, push-ups, and squats as needed

As many rounds as possible in 20 minutes

For time For time

For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 bench dips 20 Knees to elbows 30 Kettlebell swings, 1 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball For time: 100 Squats 90 Double Unders 80 Push Ups 70 Sit Ups 60 Jumping Pull Ups 50 Thrusters (Empty barbell)

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40 Back Extensions 30 Box Jumps 20 Deadlifts (Dumbbells that equal 1/2 Bodyweight) 10 Handstand Push Ups 3 rounds for time: 20 kettlebell swings 40 push press 60 squat 5 rounds, 1 minute per exercise, 30 seconds rest between exercises: Turkish Get Ups KB Swings KB Press ''Unworthy'', for time: Squats: 80-40-20-40-80 1.5 Pood KB Swings: 40-20-10-20-40 Pull Ups: 20-10-5-10-20 5 rounds 10 OHS 15 pull-ups 20 RR (total L+R)

21-18-15-12-9 reps of: 95 pound Deadlift 95 pound Hang power clean 95 pound Front squat 95 pound Push jerk 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Cleans Dead Lifts Ring Push Ups "GRINDY" 10 Clean and Jerks with 85# 5 rounds of Cindy 10 Clean and Jerks 5 rounds of Cindy 10 Clean and Jerks 10-9-8-7-6-5-4-3-2-1 reps of: Front Squat @ 65#

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Jerk @ 65# 21-18-15-12-9-6-3 of: SDHP @65# Push-Jerk @65# PAIN STORM 10 Front Squats 10 Push Press 10 Thrusters 2 Box Jumps 2 Pull ups 2 Burpees 8 Front Squats 8 Push Press 8 Thrusters 4 Box Jumps 4 Pull ups 4 Burpees 6 Front Squats 6 Push Press 6 Thrusters 6 Box Jumps 6 Pull ups 6 Burpees 4 Front Squats 4 Push Press 4 Thrusters 8 Box Jumps 8 Pull ups 8 Burpees 2 Front Squats 2 Push Press 2 Thrusters 10 Box Jumps 10 Pull ups 10 Burpees AMRAP in 20 minutes, all w/ empty Olympic bar Push Press x 6 Squat x 6 Deadlift x 6 High Pull x 6 Hang power clean x 6 Front squat x 6 "Man-eater", 10,9,8,7,6,5,4,3,2,1 reps of: Pull-Ups Push-Ups Squat Jumps Three rounds of: 24 Box Jumps x 40 Ring Push-Ups x 30 Barbell RDL x 20 (1/2 Body-weight) Pull-Ups x 10 "Tabata Your Mom" 8 intervals, :20 on/:10 off for each set of exercises. Only rest in between is transition time Pull-ups Push-ups Squats (air) Sit-ups KB swings

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"Lexie Grace" 10,9,8,7,6,5,4,3,2,1 reps of: Deadlift Power clean Front squat "2 Minute Torture", max reps in 2 minute of: Thrusters (65) Pull ups KB swings Sit ups Treadmill Sprint for distance Push ups Power Cleans (men: 95 lbs/women: 65) Row (for calories) 2 minute break between exercises FILTHY FIFTEEN, 5 Rounds For Time of 15 Pull-Ups 15 Double unders 15 Squats 15 Push-ups 30 reps, burpee-style , of: Pull-Ups Wall Balls (Men #14, Ladies #8) Box Jumps AMRAP in 20 minutes of: 10 push-ups 15 sit-ups 20 squats Painstorm 32 - "Griptastic" 500m Row 25 KB Swing Right Hand 25 KB Swing Left Hand 500m row 25 KB Snatch Right Hand 25 KB Snatch Left Hand 500m row 25 KB Clean and Press Right Hand 25 KB Clean and Press Left Hand 500m row 25 KB Swing Both Hands 25 Goblet squats For Time: Row 1000 meters 25 Double-unders Row 750 meters

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50 Double-unders Row 500 meters 100 Double-unders For time: 50 Ring Dips 400m Run 50 Push Ups 400m Run 50 Press (men 75#, ladies #45) 21 - 18 - 15 - 12 - 9 Reps of Knees to Elbows Ring Push Ups + 400m run after each round 5 Rounds For Time: 50 Squats 50 DUs 5 Rounds For Time: 5 pull-ups 10 BW deadlifts 15 ring dips For time: 50 Stick O.H.S. 10 Burpees 50 Box Jumps 10 Burpees 50 Over head Lunges with the stick 10 Burpees 50 Pull-Ups 10 Burpees 5 Rounds For Time of: Ring Dips x 5 Knees to Elbows x 10 Pistols x 15 21-18-15-12-9-6-3 reps of: Thrusters Pull ups Ring push-ups Fucking Dallas, AMRAP in 20 minutes of: 10 dumbbell squat clean/push-press (20#) 5 SDHP (65#) 7 Burpees Five rounds for time of: 30 DUs

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30 Sit-ups 30 Squats AMRAP in 20 minutes using a (M 65#/W 45#) bar: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Presses 5 Back Squats For time: Squat 5 intervals of 20 seconds on 10 off, Run 400 meters, Squat 4 intervals of 20 seconds on 10 off, Run 400 meters, Squat 3 intervals of 20 seconds on 10 off, Run 400 meters, Squat 2 intervals of 20 seconds on 10 off, Run 400 meters, Squat 1 interval of 20 seconds. 21 - 15 - 9 reps for time of: Med Ball Cleans (10% BW) Ring Dips Box Jumps Pull-ups

Swings and box jumps 30 Kettlebell Swings (M 24kg/W 16kg) 3 Box Jumps (M 24in/W 20in) 27 KB Swings 6 Box Jumps 24 KB Swings 9 Box Jumps 21 KB Swings 12 Box Jumps 18 KB Swings 15 Box Jumps 15 KB Swings 18 Box Jumps 12 KB Swings 21 Box Jumps 9 KB Swings

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24 Box Jumps 6 KB Swings 27 Box Jumps 3 KB Swings 30 Box Jumps 3-Mile Track Workout Run 1 mile 800m Sprint 800m Run 400m Sprint 400m Run 400m Sprint 400m Run Broomstick Mile (with PVC): Back Squat X25 Front Squat X 25 OHS X 25 Run 400 M Shoulder Press X 25 Push Press X 25 Push Jerk X 25 Run 400 M Hang Clean X 50 Run 400 M Snatch X 50 Run 400 M 4 Rounds of: 20 Wall Ball Shots 20 Walking Lunge Steps 20 Burpees

For time: 50 Ring Dips 400m Run/500m Row 50 Push Ups 400m Run/500m Row 50 Press (men 75#, ladies #45) AMRAP in 20 minutes of: 7 PP 12 box jump For time: Run 400m 21 OHS 9 push-up

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Run 400m 15 OHS 15 push-up Run 400m 9 OHS 21 push-up Three rounds of: Run 400M 20 Double Unders 20 Knees-to-Elbows 20 Overhead Walking Lunges (M 45#/W 35#) 3 rounds of: 400m run 10 burpees 20 squats 3 Rounds of: 8 TGU (M 45#/W 20#) 50 Sit-ups 100 Squats Thrusters 50 @ 35# 40 @ 45# 30 @ 55# 20 @ 60# 10 @ 65#

Sweet 16, for time: DB hang squat clean x 16 Walking lunges x 8L/8R Waiters walk 100m (each arm up for 50m) Run 400 m DB push press x 16 Walking lunges x 8L/8R Farmers walk 100m Run 400m DB hang squat clean x 16 Walking lunges x 8L/8R Waiters walk 100m (each arm up for 50m) Run 400 m DB push press x 16

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Walking lunges x 8L/8R Farmers walk 100m Run 400m Ivan the Terrible, for time: 90 Seconds of Jumping Rope 50 Lunges 50 Push-ups 50 Sit-ups 90 Seconds of Jumping Rope 40 Lunges 40 Push-ups 40 Sit-ups 90 Seconds of Jumping Rope 30 Lunges 30 Push-ups 30 Sit-ups 90 Seconds of Jumping Rope 20 Lunges 20 Push-ups 20 Sit-ups 90 Seconds of Jumping Rope 10 Lunges 10 Push-ups 10 Sit-ups Man-Up, for time: 21 Ring Dips 6 KB Swings (36 lbs) 9 Renegade Man-Makers (20-lb DB) 15 Ring Dips 12 KB Swings (36 lbs) 6 Renegade Man-Makers (20-lb DB) 9 Ring Dips 18 KB Swings (36 lbs) 3 Renegade Man-Makers (20-lb DB) 15-12-9 reps of: SDHP (2 x 36-lb KB) Ring Dips Pull-Ups Push Press (75 lbs) 5 rounds for time of: 10 Deadlifts (95 lbs) 10 Hang Power Cleans (95 lbs) 10 Push Presses (95 lbs) 10 Front Squats (95 lbs)

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Crouching Tiger, for time: 30 Squats 15 Push-ups 30 Pistols 15 Push-ups 30 Box jumps 15 Push-ups 30 Walking Lunges 15 Push-ups 1,500, 10 rounds of: 100 Jump Ropes 10 Burpees 10 Sit-ups 10 Push-ups 10 Squats 10 Pull-ups For time: 21 OHS @ 95# 3 Burpees 18 OHS 6 Burpees 15 OHS 9 Burpees 12 OHS 12 Burpees 9 OHS 15 Burpees 6 OHS 18 Burpees 3 OHS 21 Burpees AMRAP in 20 minutes of: 10 deadlifts @65# 8 hang cleans @65# 6 push press @65# Running Grace Run 400m 10 clean and jerks Run 400m 10 clean and jerks Run 400m 10 clean and jerks 21-15-9 of: SDHP Ring Dips

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Pull-Ups 3 or 5 rounds 10 BW DL 10 heavy KB swings 10 burpee pullups For time: 42 DUs 21 swing 30 DUs 15 swings 18 DUs 9 swings For time: 21-15-9: Wall Ball (M:20#, W:14#) 9-15-21: Burpee 7 Rounds of: 7 Push Jerks (M:135#, W:83#) 7 Pull Ups 200m Run 5 rounds of: 10 ring dips 20 KB Snatches - 10/arm (M 30#/W 20#) 30 Sit-ups 40 KB Cleans - 20/arm (M 24kg/W 16kg) For time: Row 500m 21 Thrusters 65 21 burpees Row 500m 15 Thrusters 65 15 burpees Row 500m 9 Thrusters 65 9 burpees Annie are you OK? 21-15-9 reps of: Row 75 lb Sumo DL High Pull 20 lb Med Ball Clean 75 lb Thruster 20 lb Wall Ball Burpees 3 rounds of: 5 burpees

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10 situps 15 pushups 20 squats 400m run 7 rounds of: 200m 15 Knees to elbows 10 Burpees 5 HSPU 100 Bodyweight Back Squats With a continuously running clock perform as many back squats of your own bodyweight as possible in one minute. At the end of each minute do: 10 Pull-ups 10 Push-ups And then return to your back squats. Continue this until you have completed all 100 back squats.

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