All

Coaches' pick

None

21 15 9:
Deadlifts (225/155)
HSPU
DB Box Step-Overs (45s/35s)

All

Back Squat
10x3 85% + 20#

None

50 Cal Bike
400m run
30 Pull ups
200m run
10 Thrusters (155/105)

All

Jerk
1RM

None

5 Rounds:
60 DU
40 Squats
20 Cal Row

All

Back Squat
7x5 80% + 20#

None

50 Clean and Jerks, 135/95 for time
Every minute on the minute, including the first minute, complete 5 C2B pull ups

All

Snatch
A. Work up to a heavy single from above the knee
B. Work up to a heavy single from below the knee
C. Work up to a heavy single from the ground

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

All

Amanda
9-7-5 for time of:
Ring Muscle ups
Squat Snatches, 135/95

Amanda

Alternating EMOMx10:
Odd Minutes 10 Thrusters, 95/65
Even Minutes 10 TTB

All

Back squat
5x7 @ 75% + 20#

None

1 mile run - >8 min rest
800m run - >7 min rest
400m run - >5 min rest

All

55 Deads
46 Back Rack Reverse Lunges (3/side)

None

Big Sexy (scaled) [30min cutoff]
5 RFT:
6 Deadlifts, 275/205
6 Burpees
5 Cleans, 205/135
5 C2B pull-ups
4 Thrusters, 135/95
4 Muscle-ups

All

Back squat
4x9 @ 70% + 20#
take 10% of 1RM and go off of that number

None

21 HSPU
21 Ring Dips
21 Pushups
21 Calorie Row
15 HSPU
15 Ring Dips
15 Pushups
21 Calorie Row
9 HSPU
9 Ring Dips
9 Pushups
21 Calorie Row

All

Snatch
EMOMx9: 2 Snatches at 75%

Clean
EMOMx9: 2 Cleans at 75%

None

30 Box Jumps, 24/20
30 CTB PU
30 KBS, 1.5/1-pood
30 Front Squats, 115/80
30 TTB
30 Push Press, 115/80
30 Deadlifts, 115/80
30 Wall Balls, 20/14
30 Burpees
30 Double Unders

All

Coaches' pick

None

1 round of:
100 double-unders
50 squats
25 push press 95#
Then, 2 rounds of:
60 double-unders
30 squats
15 push press 95#
Then, 3 rounds of:
40 double-unders
20 squats
10 push press 95#

All

Back Squat
10x3 85%

None

7 Rounds, On the 3 minutes:
400 Meter Run + 12 TTB
Your score is the slowest time for any given round.

All

Power Snatch
Build to a Heavy Set of 2

EMOM x 12
Odd Minutes 3 Power Snatch (75% of today)
Even Minutes 40 Double-Unders

None

12 AMRAP
10 Cal Row
10 GHDSU
10 GHD hip ext.

All

Back Squat
7x5 80%

None

3 RFT:
21 Box Jumps, 24/20
12 Thrusters, 95/65
3 Muscle ups
3 RFT:
15 Jerks, 95/65
15 C2B

All

5 Rounds of:
In 2 mins
200m Run
3 Squat Cleans (185/130)
AMRAP KB Swing (70/53)
Rest 1 min

None

2 RFT:
20 Pull ups
30 Push ups
40 Situps
50 Squats

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All

Double unders
Pull-ups
HSPU
Dips

None

21-15-9
Burpees
GHD SU or #BFSU

All

Back squat
5x7 @ 75%

None

3 Rounds:
15 Pull-Ups
20 Box Jumps (24/20)
25 Air Squats
400 Meter Run

All

With a running Clock:
Mins 1 & 2: 400m Run + AMRAP OHS, 135/95
Min 3: Rest
Mins 4 & 5: 35/25 Calorie Row + AMRAP Wall Balls, 20/14
Min 6: Rest
Mins 7 & 8: 400m Run + AMRAP HSPU
Mins 9: Rest
Mins 10 & 11: 35/25 Calorie Row + AMRAP OHS, 135/95
Min 12: Rest
Mins 13 & 14: 400m Run + AMRAP Wall Balls, 20/14
Min 15: Rest
Mins 16 & 17: 35/25 Calorie Row + AMRAP HSPU

Isabel

Isabel:
Snatch 135 pounds, 30 reps

Grace:
135 pound Clean and Jerk, 30 reps

All

Back squat
4x9 @ 70%
take 10% of 1RM and go off of that number

None

15 Thrusters, 95/65
30 Calorie Bike
90 Double Unders
30 Calorie Bike
15 Thrusters, 95/65

All

6 RFT:
50 Double unders
10 DB Snatch, 45/35

Nasty Girls V2

3 rounds for time of:
50 one-legged squats, alternating
7 muscle-ups
175-lb. hang power cleans, 10 reps

All

CrossFit Total

Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM