300

25 Pull-ups

50 Dead-lifts (135/95)

50 Push-ups

50 Box Jumps

50 Floor Wipers (135/95)

50 KB Clean and Press (35/25)

25 Pull-ups

Murph

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 Mile

Partition the pull-ups, push-ups, and squats as needed. If you have a 20 pound weight vest, body armor, backpack, child, sandbag, purse or gold chain wear it!

Fran

21-15-9

Thrusters (95/65)

Pull-ups

Galloping Goose

Run 1 Mile

30 Dead-lifts (185/115)

30 Kettlebell Swings (53/35)

30 Pull-ups

Run 800m

20 Dead-lifts 

20 Kettlebell Swings

20 Pull-ups

Run 400m 

10 Dead-lifts

10 Kettlebell Swings

10 Pull-ups

3 Rep Overhead Squat

7 Minutes for Max Weight:

3 Rep Overhead Squat 

Nancy

5 Rounds

Run 400m

15 Overhead Squats (95/65)

Snatch and Snatch Balance

First Round as Snatch Balance

Second Round as Squat Snatch

3 x 3 @ 50% of 1RM,  3 x 3 @ 60%,

3 x 3 @ 70%, 3 x 3 @ 80%

Tabata Holds

For Position:

Tabata OH Bottom O' Squat Hold (75/55)

Tabata Dead-lift Hang Hold (185/135)

Tabata Super Man/Woman Hold

Tabata Hollow Body Hold

Squat Snatch

For Form:

5 Squat Snatch (85/55)

10 Toes to Bar

10 Squat Snatch (95/65)

20 Knees to Elbows

15 Squat Snatch (115/75)

30 V-ups

10 Squat Snatch (95/65)

40 Tuck-ups

5 Squat Snatch (85/55)

50 Hollow Body Rockers

My Pet Rock

Partner A holds KB (53/35)

Partner B completes reps

Switch as needed, but do not set the "rock" down

Run 800m

150 Sit-ups (rock in OH press)

125 Push-ups (rock in farmers carry)

100 Pull-ups (rock in gobblet squat)

75 Slam Balls (rock in OH press)

50 Ring Dips (rock in farmers carry)

WOD from Hypoxia CrossFit in Ouray :)

Partners in Plank

AMRAP in 10 minutes:

Partner A holds a plank

Partner B does:

15 Air Squats

 5 Hang Snatch (95/65)

As many Double Unders as possible

Switch every minute. Score is total Double Unders.

Max Dead-lift

15 minutes to find 1RM Dead-lift

EMOTM for 15 minutes

2 Dead-lifts @80% of 1RM and 6 Jumping Lunges

Jumpy Abs

50 Box Jumps     50 Sit-ups

40 Box Jumps     40 Tuck-ups

30 Box Jumps     30 OH Plate Sit-ups

20 Box Jumps     20 Toes Through Rings

10 Box Jumps     10 Turkish Get-ups (45/35)

Gymnastics Skill Day

AMFAP in 20 minutes 

(as much fun as possible)

30' Handstand Walks

2 Parkour Vaults

5 Skin the Cats

1 Pass on Tumble Track 

3 Pull-up Pull-overs

 

Max Effort

Three minutes of max effort at each station:

Bar Hoppin' Burpees

Double Unders

Kettlebell Swings

Pistols

Muscle-ups