150 DU, then 10 rounds "Cindy" (5 pull ups, 10 push ups, 15 squats), then 150 DU

10,9,8,7,6,5,4,3,2,1 of KB swing, hollowrock, chin up

10 rds: 10 deadlifts (135/95), 10 push ups

15-12-9-9-12-15 of plate thrusters & ring rows

12 minute AMRAP: 30 overhead weighted lunges, 15 ring dips

30 minute (2 person) AMRAP: 5 ground to collarbone, 7 burpees, 9 ball slams (1 person works 3 min while 2nd person rests)

20 min. AMRAP: 200m run, 1 tire pull, 5 bag/ball tosses, 10 pull ups

"Team Tabata" row (cal), push press, ball toss, chin ups

15 min. AMRAP: 10 push ups, 10 sit ups, 10 lunges

12 min. AMRAP 12 ball slams, 10 sledge strikes, 8 ring rows OR 5 rounds(no time) 5 OHS, 1walking lunge, 5 deadhang pull ups

 5 rounds or 15 minute cap: 20 pull ups, 30 Russian swings, 40 DU (120 singles)

 5 rds or 15 min: 30 lateral jumps, 20 straight leg sit ups, 10 weighted lunges (each leg)

5 rds or 15 min: 10 cal Row, 20 burpees, 30 KB deadlift

Row 1000m, 100 push ups, 10 box jumps OR

2 Bear Complexes on the minute for 15 minutes

Tabata: squat, sit up, ball slam, ring row

4 min. AMRAP: 10 push press (95/65), 10 pull ups, then rest 4 min., then 4 min. AMRAP: 10 KB swings (53/35), 10 hands release push ups

"Baseline Mirror"

Run/Row 2000m; Turkish get up 5x3; 3 plank progression series

20 min. AMRAP: Run 200m, 7 power cleans, 7 burpees, Row 250m, 7 Thrusters, 7 pull ups

"12 days of CrossFit" 1 burpee, 2 MU, 3 K2E, 4 WB shots, 5 KB swings, 6 box jumps, 7 push press, 8 ball slams, 9 DU, 10 lunges, 11 push ups, 12 pull ups; 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1, 6-5-4-3-2-1.....

5 rds of 5 deadlifts, 10 burpee laterals, 15 plank hold (seconds)

14 min. AMRAP: walking lunge x1, ring rows x8, sit ups x15

50 DU or 200 singles then 7 rds: 1 clean & jerk (155), 3 box jumps (30), 5 chest to bar, 7 toes to bar, then Row 300m

3 rds: Row 500m, 21 KB swings, 12 pull ups

1rd = 1 tire pull, 3 crossfitters, 5 bag tosses, 7 sledge strikes; Run 1200m, 2 rds, Run 800m, 2 rds, Run 400m, 2 rds

2 person, 6 rounds total:A-1 push up (game style), 1 mountain climber, 1 lateral jump x10, B-plank from elbows; 5 burpee penalty for breaking plank

Row 700m, 60 sit ups, 10 pull ups, 50 sit ups, 20 pull ups, 40 sit ups, 30 pull ups

 5 rds: 12 KB deadlift, 10 KB swings, 8 ring rows

12 minute AMRAP of 10 box jumps with squat and 10 push press

6 rounds: 5 HPC, 7 chin ups, 9 ball slams

Run 400m, 12 burpees, 21 hollowrock, Run 200m, 12 ring rows, 21 walking lunges, Run 100m, 12 ring rows, 21 walking lunges, Run 200m, 12 burpees, 21 hollowrock, Run 400m

8 min. AMRAP(S): 20 Russian swings, 15 push ups, 10 ring rows; 3 min. Rest; 20 lunges, 15 squat jumps, 10 calories Row

5 rds for time: 1 bear crawl, 5 deadlifts, 10 burpees

Row 500m then 5 rds: 10 wallball shots, 10 pull ups, 10 ball slams, then Row 500m

power clean to front squat 7-5-5-3-3; Row/Run 1600m

Row 1000m, 21-15-9 of KB swings, pull-ups