All

None

125 Situps
100 KB Swings (M 53/F 35)
75 double unders
50 Burpees

All

In 15 min. complete:
Adv/Intermediate: 1-1-1-1-1 Hang Clean
Beginner: 3x5 Hang Cleans

None

3 Rounds for time of:
10 Hang Clean (M 155/F 105)
20 Wall Balls (M 20/F 14)

Endurance Class

None

Run 8x400m
Laps 1, 3, 5, and 7 are sprints
Laps 2, 4, 6, and 8 are recovery jogs

Core work

All

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

All

None

3min AMRAP
3 Power Snatch (M 95/F 65)
6 Hand Release Pushups

-rest 1min-

6min AMRAP
3 Chest to Bar pullups
6 Knees to elbows
9 Deadlift (M 95/F 65)

-rest 1min-

9min AMRAP
3 Pushups w /feet and hands come off ground)
6 Pullup into T2B (pullup followed by T2B= 1 rep)
9 Front squats (M 95/F 65)

All

Warmup: Row technique, dbl unders, Squat Cleans

None

25 minutes to complete (advanced/coaches 20min)
Row 1000m
-then-
"Griff"
800m Run
400m Backward Run
800m Run
400m Backward Run
-then-
100 double unders
-then w/ remaining time-
max Squat Cleans (M 165/F 105)

*score = number of squat clean reps completed

All

Strength/ Skill:
Practice Squat Clean w/ two KBs, then 5x2 KB Squat Clean

None

5 rounds for time of:
400m Run
3 Wall Climbs
10 KB Swings (M 70/F 53)

All

Srength:
Advanced: 5x2 (1 Squat Snatch 1 Snatch Balance)
Intermediate/Beginner: 5x2 (1 Snatch 1 Overhead Squat)

None

Max Reps 1:30 Bar Muscle ups (sub Chest to Bar Pullups)
rest 1:30
Max Reps 1:30 Shoulder to Overhead (M 185/F 125)
rest 1:30
Max Reps 1:30 Run 50 m and max front squat with remaining time (M 165/F 105)

All

7x2 Weighted Pullups
5x2 weighted Ring Dips

None

As many rounds as possible in 10 minutes of:
5 (2 for 1) Wall Balls (M 20/ F 10)
5 Lunges (L R =1 lunge)
50m Sprint

All

None

4 Rounds for time of:
10 Deadlift (M 185/F 125)
15 Burpees
20 double unders
1 minute rest between rounds

All

Front Squat 1RM

Front Squat 1-1-1-1-1

All

Muscle up progressions

None

Teams of 2
One person works at a time. Teams must hold their wall balls throughout the entire workout. Anytime the wall ball is dropped, there is a 15 burpee per person penalty

200m run
100 Dbl Under
90 Abmat Situps
80 Push-ups
70 Box Jumps
60 T2B
50 Air Squats
40 Pull ups
30 Lunges
20 Burpees
10 Wall Balls

All

2012 CrossFit Games Masters Chipper

10 deadlifts (225/135)
20 pullups
30 box jumps (24/20)
40 kettlebell swings (55/35)
50 double unders
40 kettlebell swings (55/35)
30 box jumps (24/20)
20 pullups
10 deadlifts (225/135)

All

Strength/Technique:
3x3 Snatch Pull @ 90% of 1RM Snatch
3x3 Clean Pull @ 90% of 1RM Clean

None

As many rounds as possible in 15 minutes of:
5 box jumps (30/24)
10 Snatch (75/55)
15 hand release pushups

Advanced/intermediate: squat snatch
Beginners: power snatch

All

Practice rowing technique and muscle up progressions

None

5 rounds for time of:
300m row
12 shoulder to overhead (M 115/F 75 lbs)
6ring muscle ups

All

Shoulder Press 1RM

Shoulder Press 1 Rep Max

Before each shoulder press attempt, the athlete will perform:
advanced: 30 double unders
intermediate: 15 double unders
beginner: 30 singles

All

None

Men: 2-4-6-8-10-12-14 reps
Women: 2-4-6-8-10-12 reps
10m shuttle sprint (both hands touch the ground behind the line)
Thrusters (95/65)
Toes to bar

All

Skill: Rope climbs

The Chief

5 rounds of:
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

All

None

In teams of 3, each person must compete the movement before progressing to the next. Each person must wait until teammate is finished with movement. (person 1 competes 1st movement and starts on the next one. Person 2 starts the 1st movement. If person 2 catches person 1, they must stay at their station and wait until person 1 is done. Person 3 can't start until person 2 moves)

500m Row
75 Squats
40 Chest to Bar Pullups
50 Dbl unders
30 Burpees
500m Row

All

Strength: 4 sets of
2 press, 2 push press, 2 push jerks

None

As many rounds as possible in 15 minutes of:
100 m run
12 push press (M 75/F 45 lbs)
10 pull-ups
12 sit-ups

All

None

For time:
2-4-6 reps of Squat Cleans (M 205/F 135)
Begin and end with 35 squats. Perform 35 squats between rounds.

All

None

3 rounds for time of:
10 Wall Balls (M 30/F 20)
10 KB Swings (M 70/F 55)
10 Box jumps (M 30/F 24)

All

None

Front Squat 5-5-5
Pause two seconds at the bottom of each squat

All

None

As many meters as possible in 20 minutes of:
Overhead Walking Lunge (M 45/F 25)

All

None

For time
100 Thrusters (M 95/F 65 lbs)
Every time the bar touches the ground, run 400m

All

Randy

75/45 pound Power snatch, 75 reps for time.

All

Team Coe

With a partner, Ten rounds for time of:
95/65 pound Thruster, 10 reps
10 Ring push-ups

All

Joshua

Five rounds of:
400m Run
50 Abmat Situps
15 Power Cleans (115/75 Rx, 95/65 Scaled)

All

None

Back Squat 5-5-5-5-5
Shoulder Press 10-10-10

All

None

3 rounds for time of:
5 barbell complex (M 135 lbs/F 95 lbs)
(power clean, Front squat, push press, back squat, push press)
200m run

All

None

With a partner:
Row 5km
(partner must hold plank position on elbows: when partner breaks, switch)

All

5x3 deficit handstand pushups

None

In 15 minutes
Run 1 mile
75 situps
with remaining time as many rounds as possible of:
5 thrusters (M 135 lbs/ F 95 lbs)
15 double unders

All

Advanced: 5x2 squat snatch
Intermediate/beg: 5x2 power snatch

None

3 rounds for time of:
5 ground to overhead (M 185 lbs/F 125 lbs)
10 burpees
15 ring dips

All

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats