AMRAP in 15 minutes:

16 Kb Squat Snatch (35/18)

50 Double Unders

5 Handstand push-ups

6 Rounds for time:

1 Wall Sprint

10 Box jumps (24/20)

10 Plate Ground to Overhead (45/25)

plus

2 Rope climbs per round

5 Rounds for time:

300m Row

10 Push-ups

30 Sit-ups

AMRAP in 12 minutes:

Bear Complex (95/65)

Complete 3 Rounds for time:

20 Power Cleans (115/75)

20 Knees to Elbows

120 Singles

5 Rounds for time:

Run 400m

50 Squats

3 Rounds for max calories and reps:

2 minutes Row for calories

2 minutes Kb swings (35/25)

2 minutes Med ball cleans (14/10)

Rest 1 min

“Helton”

3 Rounds for time:

Run 800m

30 Db Squat Cleans (40/30)

30 Burpees

AMRAP in 20 minutes:

Run 400m

Then 3 rounds of:

5 Pull-ups

10 Push-ups

15 Squats

Complete for time:

50 Deadlifts (115/75)

50 Walking Lunges

40 Back squats (115/75)

40 Toes to bar

30 Power cleans (115/75)

30 Burpee box jumps (24/20)

20 Thrusters (115/75)

20 Triple Unders

Nasty Girls V2

3 rounds for time:

50 One-legged squats (alternating legs)

7 Muscle ups

10 Hang power cleans (175115)

3 Stations:

#1: Row test

1000m for time

#2: Tabats Double unders

(for max reps)

#3: Run test:

800m for time

For Time:

21-15-9-6-3

Strict Handstand Push-ups

Front Squats (195/125)

Burpees

 

For Time:

50 Calorie Row

50 Box Jump Over (24/20)

50 Deadlifts (180/120)

50 Wall Ball Shots (20/14)

50 Ring Dips

50 Wall Ball Shots (20/14)

50 Deadlifts (180/120)

50 Box Jump Over (24/20)

50 Calorie Row

CrossFit Total

Back Squat   1 Rep Max

Shoulder Press   1 Rep Max

Deadlift   1 Rep Max

“Nancy”

5 Rounds for time:

Run 400m

15 Overhead Squats (95/65)

Every Minute on the Minute:

6 Toes to Bar

Burpees to the end of the minute

Workout ends when you have completed 100 burpees!

 

For time:

25 Hollow rocks

25 Pull-ups

40 Plate overhead walking lunges (45/25)

25 Push-ups

Run 1200m (3 laps)

25 Push-ups

40 Plate overhead walking lunges (45/25)

25 Pull-ups

25 Hollow rocks

Complete 3 Rounds for Time:

100 Double Unders

20 Power Cleans (115/75)

EMOM for as long as possible:

7 Thrusters (75/55)

7 Sit-ups

7 Burpees

“Amanda”

9-7-5 Reps for Time:

Muscle-Ups

Squat Snatch (135/95)

Complete 6 Rounds for Time:

400m run

2:00 rest

“Karen”

For time:

150 Wall Ball Shots (20/14)

 

3 Rounds for time:

50 cal Row

15 Handstand Push-ups

50 Double Unders

Snatch It Up!

Snatch Grip Shoulder Press

5-5-5-5-5

Snatch Balance

3-3-3-3-3

Overhead Squat

1-1-1-1-1

In teams of 2 or 3,

Complete the following for time:

800m Run

Walking lunges to cone and back while partner does Burpees for max reps

(Switch roles and complete lunges/burpees)

800m Run

Broad jumps to cone and back while partner does Sit-ups for max reps

(Switch roles and complete broad jumps/sit-ups)

800m Run

Shoulder Press

5-5-5-5-5

Power Clean

5-5-5-5-5

3 Ten-minute stations:

#1: Deadlift

5-5-5

#2: Row/Push-up WOD

1 min Row for distance

15 sec rest

30 sec max Push-ups

15 sec rest

(continue for 10 minutes)

#3: Turkish Get ups

10 min. to find 1 rep max on both arms

In front of a clock set for 12 minutes:

 

1 minute of Box Jumps (30″/24″)

1 minute of Sumo Deadlift High Pulls (115/75)

2 minutes of Box Jumps

2 minutes of SDHP

3 minutes of Box Jumps

3 minutes of SDHP