All Workouts
100 (M)
10 Back Squats (135)
10 Clean and Jerks (135)
10 Road Rage (30 lb slam balls)
10 Ring Dips
10 KB Swings (52)
10 Colleen and Jerk (35 lb DB)
10 Wall Ball (20 lbs)
10 Pullups
10 Flip and Dip (44)
10 DL (190) + Box Jump
Once through for time
200 (M)
20 Rep Squats
20 Breathing Squats
Done 3x weekly
Add 5 lbs each workout
300 (M)
25 Pullups
50 Tire Jumps (or box jumps)
50 Ring Pushups
50 Situps
50 KB Snatches 25/25 (44)
50 Ball Slams (30)
25 Pullups
Blaze through once for time
400 (L)
20 Calories Rowing
20 Wall Ball
20 KB Swings (52)
20 Pullups
20 Burpees
20 KB Snatches (44)
20 Box Jumps
20 Ring Dips
20 Ball Slams
20 Push Press (75)
2 rounds for time
500 (L)
50 Calories Rowing
50 Situps
50 Ball Squat Cleans (25)
50 Single KB Push Press (44)
50 Jumping Pullups
50 Tire Jumps
50 Jumping Dips
50 Hammer Hits
50 Parallette Hip Raises
50 Double Unders
Abbey Normal
Hollow Rock x 20
*
Situp Stand 3 × 5
*
Plank Front/Left/Right 1 minute each
*
Ring Knee Ups (both left, straddle, center straddle both right, straddle both) x 3
*
GHD situps x 20
*
Leg circles on bar x 10
*
10, 9, 8…1 Ab roller
The * is 25 flutter kicks
Abnoxious
Ring L sit bottom up x 5
Ring Inverted lowers top down and then back up x 5
Ring Circles x 5
Trapeze bar pullovers x 5
Leg Slams foot end x 25
Feet Vertical toe touches x 25
Hollow rock x 25
GHD Wall Ball
12 lb ball 2 hands x 10
10 lb ball 1 hand x 10
6 lb ball 2 hands x 10
5 lb ball 1 hand x 10
2 rounds
Absolution (A)
Floor Wipers
Ball Pass V-Sits
Back Extensions
Knees to Elbows
Ab Roller
10-8-6
Air Assault (L)
Jump Rope 100
10 Pullups
10 Ring Dips
Row 200
20 KB Swings (52)
20 Ball Slams (30)
Run 400
40 Air Squats
40 Situps
3 Rounds for Time
Air Burst (M)
5 BB Power Snatch (75)
10 Back Squat (135)
15 Push Press (85)
20 KB Snatch 10/10 (44)
25 Double Unders
50 Jumping Pullups
3 Rounds for Time
Air Sick Bag (M)
25 Air Squats
20 Calories Rowing
15 Wall Ball (20)
10 Box Jumps
5 SPUDS
3 Rounds for Time
A Lotta Tabata
Air Squats
Push Press (men 45 lb bar, women 30 lb bar)
Situps
Double Unders
Tabata protocol of 20 seconds on and 10 seconds off for 8 rounds. Rest 4 minutes between each set so that a pair of people can work back and forth with this. With the push press the “rest” must be done with he bar held in the clean position. Not behind your head, not at the hang, not with your hands off the bar…must be held in the clean positon for the rest.
Angie (L)
100 Pullups
100 Pushups
100 Situps
100 Squats
Do each in turn finishing each before you start the next.
A Nice Run Ruined (M)
Run 400
21 KB Swings (52)
15 Ball slams (30)
9 Pullups
Run 400
21 KB Snatches (44)
15 Wall Ball (20)
9 Pullups
Run 400
21 DL (BW x .85)
15 Ring Dips
9 Pullups
Run 400
21 Push Press (.55)
15 Power Cleans (.70)
9 Pullups
Once through for time
Animal Farm
Bison (2 DB 20% BW)
Rounds of 5, 4, 3, 2, 1
Butterfly (KB -190 = 44/+190 = 52)
Rounds of 5, 4, 3, 2, 1
Badger (2 DB 20% BW)
Rounds of 5, 4, 3, 2, 1
Beaver KB 44/52 Ball 30
Rounds of 5, 4, 3, 2, 1
*1 min rest between exercises, then total time for all 6 events
Annie Are You OK (M)
Row (Calories)
Dumbell Thrusters (-190 25/+190 35)
SDLHP (-190 75/+190 95)
Medicine Ball Clean (30)
Wall Ball (20)
Rounds of 21-15-9
Artificial Limp (L)
Back Squat (135)
Box Jump
Row (Calories)
Box Jump
Deadlift (190)
Box Jump
DB Thruster (35)
Box Jump
Wall Ball (20)
Box Jump
Rounds of 12-10-8 for Time
A Runny 300 (E)
5 DL 1.5 x BW
10 Box Jumps
15 Pullups
20 Snatch 44 (total)
25 Air Squats
Run 400
5 Clean and Jerk (.75 x BW)
10 DB Thrusters (35)
15 Wall Ball (20)
20 Ring Pushups
25 KB Swings (52)
Run 400
5 Back Squat BW
10 Rage Box (30)
15 Push Press (.50 BW)
20 Land Mine Push Jerk (75) Total
25 Double Unders
Run 400
5 Power Cleans (.75 x BW)
10 Sand Bag TGU (40)
15 Two hand KB Clean and Jerk (44)
20 Calories Rowing
25 Hammer hits to tire
Run 400
Once Through for Time
Ataxia (L)
25 Deadlifts (135)
25 Pull ups
20 Deadlifts (135)
25 Push Ups
15 Deadlifts (135)
25 Sit Ups
2 Rounds for Time:
Babylon 5 (St)
5 DL/Box Jump (230)
5 Squat Clean/Thrusters (115)
5 Rage Ball/Tire Jump (30)
5 KB Clean and Jerk (2 × 52)
5 Barbell Snatch (85)
5 Rounds for Time
Badger and the Beaver
Badger 5, 4, 3, 2, 1
Beaver 5, 4, 3, 2, 1
Do 5 reps of the Badger then
5 reps of the Beaver
Start over with 4 of each
Then 3, 2, 1
Bar None (L)
KB Thrusters
KB Colleen Burps and Jerks
KB Renegade Rows
Run 200 meters with one KB
KB Snatch 10 left 10 right
KB Clean and Jerk 10 left 10 right
KB Swings 10 left 10 right
Run 200 meters with one KB back to start
Scale KB accordingly but 36 pounders ought to be about right
3 Rounds for Time
Baseline Gone Bad (M)
500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
Done for 3 rounds with 1 minute rest betwen rounds
Baseline (S)
500 Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups
This is done as a single round for a beginner’s baseline workout and should be under 10 minutes. Two rounds makes it Double Play and that is in the Medium section. Three rounds makes it a Hat Trick and a long Medium or a short Long. Finally you can do 4 rounds which is called Quad Runner and with this one rotate the rep count exercise to exercise for each round.
Belle of the Ball
2-Hand KB Swing (52)
Ball Slams (30)
1-Hand KB Push Jerk (52)
Ball Cleans (30)
1-Hand KB Snatch (52)
Wall Ball (20)
Rounds of 20-18-16
Big Dripper (M)
Row 250
5 Deadlifts (230)/Box Jump (Deadlift then Box Jump each set)
10 Barbell Thrusters (95 lbs)
15 Burpee Pullups
20 Air Squats
25 Push Press (75)
50 KB Snatches (36 lbs) 25 right 25 left
100 Rope Jumps
2 Rounds for Time
Big Phat Helen (M)
Run 800 (First run only, subsequent runs are 400)
21 2-hand KB Swings (52)
12 Pullups
5 Rounds for time
Blurred Vision (M)
Row (Calories)
Pullups
Hang Power Snatch (75)
Wall Ball (20)
Ring Pushups
Push Press (95)
Rounds of 15-12-8
Boy Named Sue (L)
Push Press (95)
Squat Jump
Continuously running, clock starting on the minute. First minute is one rep, 2nd minute is two reps and so on for 20 minutes.
Brussel Sprouts (M)
200 meter run
100 meter walking lunges
50 sit-ups
25 pull-ups
25 push-ups
50 back extensions
100 walking lunges
200 meter run
One Round For Time
Bunny and the Bison
Burpee
Sideways hop into/out of tire
Burpee
Sideways hop back
Burpee
1 Burpee Squat Clean Thruster
2 Squat Clean Thrusters
3 Thrusters
4 Push Press
DB weight is 20% BW
Reps are 5, 4, 3, 2, 1
Changeup (L)
Run 400
25 Air Squats
20 Jumping Pullups
15 2-Hand Swings (44)
10 Situps
Row 500
10 Air Squats
15 Jumping Pullups
20 2-Hand Swings
25 Situps
Run 400
20 Air Squats
10 Jumping Pullups
25 2-Hand Swings
15 Situps
Row 500
15 Air Squats
25 Jumping Pullups
10 2-Hand Swings
20 Situps
1 round for Time
Chum Bucket (M)
Row (Calories)
Wall Ball (20)
Barbell Hang Power Snatch (75)
Ball Slams (30)
Rounds of 21-15-9
Clean the Dead Badger
2 Deadlifts 1.6 x BW
3 Squat Cleans .75 BW
4 Badger (burpee squat clean thruster) .25 BW
5 Rounds for Time
Cloak of Despair (L)
Row 1,000/Run 800
25 Push Press (75)
25 Pullups
25 Ring Pushups
Alternate row and run – 4 rounds for time
Collateral Damage (L)
10 SPUDS
20 Wall Ball (20)
30 Row (Calories)
40 Jumping Pullups
10 KB Snatch (52)
20 Hollow Rock
30 Ball Slams (25)
40 KB Swings (44)
10 Barbell Clean & Jerk (115)
20 Ab Roller
30 Box Jumps
40 Jumping Dips
10 Hang Power Snatch (75)
20 Dumbbell Thrusters (2 × 25)
30 Pullups
40 Push Press (75)
Blast though once for time
Dante's Inferno
Run 200
5 Burpee Squat Clean Thruster
5 Squat Clean Thruster
5 Thruster
5 Push Press
Run 200
4 of each
Run 200
3 of each
Run 200
2 of each
Run 200
1 of each
Dementia (E)
1000 meter row
100 Push Press (75)
100 Snatches (36) switch hands as desired
800 meter run
80 KB Push Jerk (36)
80 Situps
500 meter row
50 Double Unders
50 SDLHP (75)
400 meter run
40 Pullups
40 Ring Pushups
250 meter row
25 Thrusters (2 × 25)
25 Box Jumps
200 meter run
20 Ball slams (30)
20 Wall ball (20)
100 meter row
10 Squat Clean Thruster (95)
10 Ring Dips
Once Through for Time
Dirty Name (M)
Row 1000
50 Barbell Thrusters (45 lb bar)
40 Ball Slams (30)
30 pullups
20 Push Press (95)
10 Power Cleans (115)
Once through for time
Dirty Thirty (L)
.30 mile run
30 Pulls on C2
30 Double Unders
30 KB Swings (44)
30 DB Push Press (35)
30 Box Jumps
30 Pulls on C2
30 Double Unders
30 Sit-ups
30 Back Extensions
30 Burpees
30 Pulls on C2
30 Double Unders
30 Walking Lunges
Disneyland (M)
Row (Calories)
Push Press (75)
Pullups
Ring Pushups
3 minute rounds for max reps. 1 minute between rounds.
Do Me With a Wire Brush (M)
Row 1,000 or Run 800
21 DB Thrusters (36)
21 Ball Slams (30)
21 Tire/Box Jumps
Row 500 or Run 400
15 Wall Ball
15 KB Snatch (44)
15 Ring Pushups
Row 250 or Run 200
9 2-hand KB Push Press (44)
9 Barbell Power Cleans (135)
9 2-hand KB Clean and Jerk (44)
Once through for time
Double Ugly (M)
10 TGU (30 lb bar)
20 Double Unders
30 Walking OH Lunges (30 lb bar)
40 Pushups
30 KB swings (44 lb)
20 Floor Wipers (95)
10 Burpee Box Jumps
2 Rounds for Time
Elevator's Broken (M)
Power Snatch 10, 9, 8…1
Ball Slams 1, 2, 3…10
Weighted Pullups 10, 9, 8…1
Ring Dips 1, 2, 3…10
Evil (M)
10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats
95 Lb Barbell for all exercises – as continuous as possible w/o setting bar down
5 Rounds for Time
Evil McNastypants
Ring Pushups Barbell Thruster Row (Calories) 2-hand KB Swing
Pullups Squat Cleans Ball Slams Snatch
Situps Push Press Double Unders 1-Hand KB C & J
Air Squats BB Snatch Box Jump (red) 2-hand Push Press
50% BW 44/52
Fight Gone Bad (M)
Row (Calories)
Wall Ball (20)
Sumo Deadlift High Pull (75)
Box Jump
Push Press (75)
Continuously running clock with 1 minute at each exercise, 1 minute rest after each round, 3 rounds total. Score is max reps.
Fight Got Worse (M)
Row (Calories)
DB Thrusters (2 × 25)
Pullups
Ring Pushups
KB Snatch (44)
Air Squats
Continuously running clock with 1 minute at each exercise, 1 minute rest after each round, 3 rounds total. Score is max reps.
Finger in the Eye (L)
Run 800
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 1000
25 Push Press (75)
25 Situps
25 Pullups
Run 400
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Row 500
25 Air Squats
25 Double Unders
25 KB Snatch (36) Each hand
Five and Dime (M)
5 BB Clean and Jerk (115)
10 Pullups
5 Box Jumps
10 KB Swings (52)
5 Ring Dips
5 rounds for time
Fourplay (M)
4 Bear Complex (Squat Clean – Press – Back Squat – Thruster)
4 SPUDS
4 Clean and Jerk (125)
4 Burpee-DL-BJ (190)
4 Rounds for time
Fourplay with Helen
Fourplay for 4 rounds
Helen for 3 rounds alternating.
Start and finish with Fouplay.
Bear weight is 55%
Clean and Jerk is x .75
Deadlift is 1.2
Start and finish with Fourplay
Glen's Dream (M)
Row 500
10 Axel (thick bar) Push Press (95)
10 DL + Box Jump (190)
10 Ring Dips
20 Air Squats
3 Rounds for Time
Got Air (M)
10 Romanian Deadlifts
10 Hang Power Cleans
10 Push Press
10 Front Squats
10 Pullups
Run 400
3 Rounds for Time
Grace's Rude Awakening
Rude Awakening
KB Weights stay the same
BB Snatch 45%
BB PP 55%
BB C & J 60%
BP BW
BS 1.1 BW
DL 1.3 BW
Then Grace with 60%
Then one more Rude Awakening
Heavily Armed (L)
Kettlebell Snatch (52) 6 left 6 right
Ring Pushups
Barbell Hang Power Clean (95)
Ring Pushups
Barbell Push Press (95)
Ring Pushups
Pullups
Ring Pushups
Kettlebell Clean and Jerk (2 × 44)
Ring Pushups
Rounds of 12-10-8 for Time
High Puke Factor
Row 1,500
25 Wall Ball
25 Pullups
25 OH Walking Lunges
25 Situps
Row 1,000
20 Wall Ball
20 Pullups
20 OH Walking Lunges
20 Situps
Row 500
15 Wall Ball
15 Pullups
15 OH Walking Lunges
15 Situps
Row 250
10 Wall Ball
10 Pullups
10 OH Walking Lunges
10 Situps
Hit and Run (M)
6 DL + Tire Jump (190)
10 Hammer hits to tire
6 Power Cleans (135)
10 DB Thruster (35)
Run 40 yards between each exercise, 3 rounds for time
Homer (L)
10 Pullups | 1 Deadlift 230 | 1 HSPU | 10 Box Jumps 9 Pullups | 2 Deadlift 230 | 2 HSPU | 9 Box Jumps 8 Pullups | 3 Deadlift 230 | 3 HSPU | 8 Box Jumps
…and so on.
Hostage Rescue
Infiltration
Row 500
Run 400
90 lb ruck/45 lb plate hump 200 meters
Actions at the Objective
20 45 lb bar hang power snatch/thruster
2 20 foot rope climbs *
10 40 lb sandbag get ups
5 pullovers *
15 KB swings 88 lb
*No climb row 750
1 climb only row 500
*20 knees to elbows
Exfiltration
100 double unders*
100 lb duffle bag carry 80 yards
Row 500
Badger 5, 4, 3, 2, 1
Climb net *
200 bar hops
Run 400/row 450
One round for time
Hour of Power
Power Clean 55% BW
Wall Ball
Pullups
Single KB Push Press 44/52
Row
Single KB Snatch 44/52
Hour of Power (E)
Power Clean (95)
Wall Ball (20)
Pullups
KB Push Press (44)
Row (Calories)
KB Snatch (44)
Continuously running clock with 10 minutes max at each exercise for max reps.
Hypoxia (M)
Row 250
5 Burpee, Squat Clean, Thruster (2 × 35 lb DB)
10 Push Press (95)
5 Burpee Tire Hop Through
10 Anchored Snatch (2 × 36)
3 Rounds for Time
Iron Lung (M)
Row 500
20 Air Squats and Jump (5 squats + Jump 4 times)
15 Ring Pushups
10 Pullups
5 Burpee/Tire Jumps
3 Rounds for Time
Ivan the Terrible (L)
50 Double Unders
50 Lunges
50 Push ups
50 Sit ups
50 Double Unders
40 Lunges
40 Push ups
40 Sit ups
50 Double Unders
30 Lunges
30 Push ups
30 Sit ups
50 Double Unders
20 Lunges
20 Push ups
20 Sit ups
50 Double Unders
10 Lunges
10 Push ups
10 Sit ups
1 Round for Time
Jacket o' Pain (L)
Row 1,000 meters
Push Press 100
Row 750
Push Press 75
Row 500
Push Press 50
Row 250
Push Press 25
Blast through once for time
Jackie's Ataxia
21 DL
25 Pullups
15 DL
25 Pushups
9 DL
25 Situps
1000 meter Row
50 Thrusters (45 lb bar)
30 Pullups
21 DL
25 Pullups
15 DL
25 Pushups
9 DL
Once through for time
DL weight is .75 BW
Jacob's Ladder (E)
25 Wall Ball
25 Row (Calories)
25 Ball Slams (25 lb ball)
25 Power Cleans (115 lbs)
25 KB Swings (52 lbs)
20 DB Thrusters (35 lbs)
20 Pullups
20 Hammer Hits to Tire
20 KB Snatches (44 lbs) 10/10
20 Ring Pushups
15 Push Press (85 lbs)
15 Clean and Jerk (105 lbs)
15 Hex Bar DL/Box Jumps (190 lbs) (30” box)
15 GHD Situps
15 Barbell Snatches (75 lbs)
10 Front Squat (85 lbs)
10 KB Swing/Flip – SDLHP/Squat/Throw
10 Pullups
10 KB Double Clean and Jerk (44 lbs)
10 Ring Dips
5 Road Rage
5 Pushup/Pullup/Rollup
5 Colleen and Jerk with Burpee
5 HSPU (Hand Stand Pushup)
5 The Bear Complex
Jacob's Ladder Mod 1 (E)
25 Wall Ball (20 lb ball)
20 Pullups
15 Push Press (85)
10 Flip and Dip
5 Road Rage
25 Row (Calories)
20 DB Thrusters (35)
15 Clean and Jerk (105)
10 Ring Dips
5 Pushup/Pullup/Rollup
25 Ball Slams
20 KB Snatches (44)
15 DL-Box Jumps (190)
10 Double KB C&J (44)
5 Snatch-back squat-thruster-front squat (75)
25 Cleans (115)
20 Hammer Hits
15 GHD Situps
10 Pullups
5 HSPU
Just Dumb
Deadlift
Thruster
5, 4, 3, 2, 1
As heavy as you can manage
Add weight of both lifts together
Multiply that weight x 30 (# of reps)
Divide that weight total by workout time in seconds
That result is your score
Just Shoot Me Elizabeth
Run 400
Bear 5, 4, 3, 2
3 weighted pullups (25)
5 dead hang pullups
7 kipping pullups
3 press (55%)
5 push press
7 push jerk
power clean (55%)
ring dips
21-15-9
Start and finish with Just Shoot Me
21-15-9 of Elizabeth in between
15 Situps every 4 minutes
Just Shoot Me (L)
Run 400 meters
The Bear
Full squat clean + Press
Lower weight behind the neck for a Back Squat + Push Press
From the overhead position in one continuous movement Thruster
Reps of 5-4-3-2 for this exercise
3 Weighted Pullups
5 Dead Hang Pullups
7 Kipping Pullups
3 Barbell Press
5 Barbell Push Press
7 Barbell Push Jerk
4 rounds for time
Kelsie's Naptime (M)
10 Deadlift (190)
15 Box Jumps
20 Air Squats
Run 400 meters
10 Power Cleans (115)
15 Pullups
10 Push Press (95)
500 meter row
2 rounds for time
Killer B's
Bunny
Burpee/Sideways hop in and out of tire/Burpee
Hop Back to start/Burpee
5 Rounds
Badger (2 DB 20% BW)
Burpee/Squat Clean
5 Thrusters
Thrusters descend 4, 3, 2, 1
Bear (BB 55% BW)
Squat Clean/Press
Back Squat/Push Press
Thruster
5 Rounds
Butterfly
Bent Over Row
One Hand Swing
High Pull
Clean
Snatch
Rounds of 5, 4, 3, 2, 1
Bison (2 DB 20% BW)
1 Burpee Squat Clean Thruster
2 Squat Clean Thruster
3 Thruster
4 Push Press
5 Rounds
Beaver (KB -190 44, + 190 52)
Snatch/Thruster
Ball Buster (Burpee, Squat Clean, Thruster, Slam, Box Jump)
Reps descend 5, 4, 3, 2, 1 (Alternating back and forth)
2 Rounds for Time
Leg-O-Licious
Row (Calories)
Tire Step ups
Ring Push ups
Walking Lunges
Situps
100 Air Squats in the last round
Rounds of 40, 30, 20, 10
Le Grand Century (L)
Row 250
25 2-hand swings with 44 lb KB
25 Hammer hits to tire with a 10 lb sledge
25 Pullups
25 Push Press with 75 lbs
4 rounds for time
Little Runny Angie (M)
Run 400 + 50 Squats
Run 400 + 50 Pushups
Run 400 + 50 Situps
Run 400 + 50 Pullups
Blast through once for time
Longest Mile
500 Row
50 KB Snatches Left Hand (36)
50 KB Snatches Right Hand (36)
400 Run
25 Ball Slams (25)
25 Wall Ball (20)
25 DB Thrusters (25)
25 Hammer Hits
200 Jump Rope
20 Pull-up
20 Pushups
20 Situps
20 Squats
20 Back Extensions
100 Jumping Pullups
10 Push Press (95)
10 Power Clean (115)
10 Deadlift (230)
10 Box Jumps
10 Burpee Pull-up
10 KB Clean and Jerk Left Hand (52)
10 KB Clean and Jerk Right Hand (52)
10 Sandbag TGU (40)
10 Sit-up Press (2 × 25)
10 Ring Pushups
Run 1 Mile
Mae West
Around two side by side big tires:
Deadlift 230 × 2 with a tire jump in between
Colleen and Jerk once with a jump 35
Rage Ball and jump
Snatch x 2 each arm jump in betwen
Push Press x 2 then jump
Clean and Jerk 2 × 44 KB and jump
Rage Ball and jump
Thruster x 3 and jump
Me Love You Long Time (E)
Run 1/4 mile
50 KB Snatch 25/25 (44 lbs)
50 D-Ball Slam (25)
50 Calories Rowing
Run ½ mile
40 KB Swings (44 lbs)
40 Pullups
40 Push Press (75)
Run ¾ mile
30 Ring Pushups
30 Hang Power Cleans (95)
30 Wall Ball
Run 1 mile
20 DB Thrusters (35)
20 Sandbag Clean and Jerk (35)
20 2-hand KB Push Press (44)
Once through for time
Molon Labe
20 Burpees
400m sprint
20 30lb Dirtbag Thrusters
25 Squats
10 Pullups
20 Walking Lunges
3 rounds for time
Mt. Ventoux
Ride 5 mi CT
50 Walking Lunges
50 Air Squats
50 Calories Rowing
Ride 4 mi CT
40 Air Squats
40 Calories Rowing
40 Walking Lunges
Ride 3 mi CT
30 Calories Rowing
30 Air Squats
30 Walking Lunges
Ride 2 miles CT
20 Calories Rowing
20 Air Squats
20 Walking Lunges
Ride 1 mi CT
10 Air Squats
10 Walking Lunges
10 Calories Rowing
Once Through For Time
Ninja's Mile
Run 400
21 KB Swings (52)
21 SDLHP (75)
21 KB Push Press (36)
Run 400
15 KB Snatches each hand (44)
15 Ring Dips
15Pullups
Run 400
9 Deadlift/box jump (190)
9 Rage ball with burpee (40)
9 Double KB clean and jerk (44)
Run 400
Once through for time
Pain Storm XX (E)
Brought to you by:
Karl Steadman and the good folks of Crossfit Manchester UK
One minute at each station with a running clock as with Fight Gone Bad. You get one minute off after each 5 events and rotate from A to B to C to D and then do it again for a total of 40 minutes of work time. If you can’t do muscle-ups set the rings at a height where you can do a jump assist through the transition. If you can’t do handstand pushups do pushups with your feet elevated as high as you can go.
Rotation A
1 – Handstand Pushups
2 – Muscle Ups
3 – Air Squats
4 – Sit Ups
5 – Pullups
Rotation B (36 lb KB)
1 – 2-Hand KB Swing
2 – KB Snatch (L)
3 – KB Walking Lunge
4 – KB Snatch®
5 – KB Goblet Squat
Rotation C (95 lbs)
1 – Push Press
2 – Sumo Deadlift High Pull
3 – Split Jerk
4 – Power Clean
5 – Thruster
Rotation D
1 – Burpees
2 – 10 Meter Sprint
3 – Pullups
4 – Military Press
5 – Row
Partial Angie Ascending (M)
Run 400
Pull-up
Pushup
Situp
Squat
Run 400
Reps of 1, 2, 3…10 which is 55 reps per exercise
Party with the Girls (L)
Elizabeth – 400 m Run – 21 Squat Cleans (75) – 21 Ring Dips
Angie – 20 Pullups – 20 Pushups – 20 Situps – 20 Squats
Kelly – 400 m Run – 30 Box Jumps – 30 Wall Ball Shots
Fran – 21 Thrusters (75) – 21 Pullups
Helen – 400 m Run – 21 Swings (52) – 12 Pullups
Grace – 30 Clean and Jerks (75)
Pauline (M)
KB Snatch (44)
Ball Slams (40)
Wall Ball (20)
SDLHP (2 × 36 lb KB’s)
Rounds of 15-12-9
Playing with Fran (S)
7 Thrusters (95)
5 Pullups
3 Rounds
5 Thrusters
5 Pullups
3 Rounds
3 Thrusters
3 Pullups
3 Rounds
Pushing the Envelope (L)
50 yard tire run
10 Hang Power Clean (95)
10 Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)
50 yard tire run
15 DB/KB Thrusters (35)
15 Rage Ball (30)
15 Ring Pushups
15 Row (Calories)
50 yard tire run
20 Wall Ball (20)
20 KB Snatch (44) 10 L 10 R
20 KB/DB Push Press (35)
20 KB/DB Split Clean (25)
50 yard tire run
25 Pullups
25 Pushups
25 Situps
25 Squats
Blast Through for Time
Ramona (M)
Barbell Clean and Jerk + Front Squat (115)
Ball Buster (40)
DB Burpee + Squat Clean + Thruster (35)
KB Flip and Dip (44)
Rounds of 10-8-6
Relentless
2500 Row
25 2-hand KB SDLHP 36/44
25 Situps
25 Push Press (.55)
2500 row
25 Air Squats
25 KB Swing 44/52
25 OHS #15
2500 Row
25 Med Ball Cleans 30
25 KB Snatches (ea hand) 44/52
25 Wall Ball
2500 Row
25 Pullups
25 Walking Lunges
25 KB Row 44/52
Renaissance (M)
25 Double Unders
10 Squat Clean Thruster Slam (Rage Ball) (30)
25 Box Jumps
10 Squat Clean Thruster 2 × 25 lb dumbbells
25 2-hand Swings (52)
10 Hang Squat Clean Thruster 75 lb barbell
3 Rounds for Time
Road Rage
Rage Ball to 25-30 lb ball
Jump on and off tire
Flip tire
Jump in and out of tire
10 Rounds for Time
Root Canal
10 BW Deadlift
20 Box Jumps
10 Hang Power Snatch (75)
20 Ball Slams (30)
10 Thrusters (1/2 BW)
20 Calories Rowing
3 Rounds for Time
Rude Awakening (L)
20 Snatches (44) 10 L/10 R
20 2-Hand Swings (44)
20 Clean and Jerks 10 L/10 R
10 Barbell Snatch (75)
10 Push Press (95)
10 Clean and Jerk (115)
5 Back Squat (BW + 15)
5 Bench Press (BW)
5 Deadlift (BW x 1.5)
2 rounds (That’s the Rude Awakening).
Samantha (S)
Press (7-5-3) (85 lbs)
Push Press (7-5-3)
Push Jerk (7-5-3)
Pullups
Rounds of 21-15-9
Clean or unrack a barbell to the clean position and press it 7 times, push press it 7 times then push jerk it 7 times (21 reps) and then do 21 pullups. Then do 5 of each with 15 pullups and 3 of each with 9 pullups.
Sensory Deprivation (M)
Row 500/Run 400 Rotate each set
Hang Squat Clean (115)
SPUDS
Pullups
Push Press (95)
Repeat 4 times rotating reps of 12-10-8-6
Spinal Tap (M)
200 meter Run
25 Air Squats
25 Swings (44)
25 Snatches (36) Each hand
25 Pullups
4 rounds for Time
SPUDS (Swinging PUshups and DipS)
Suspend Rings at a height slightly above the boxes you will use for your feet. Put a box in front of and behind the rings. Get into a pushup position and do a pushup. Swing your feet through and plant your heels on the box in front. Do a dip. That was one rep. Be sure to not llet go of the rings if you fall as you swing your feet to the front. Holding on will keep you from hitting the ground. For those that can’t do this parallets and feet on the ground is a good sub.
Stadium Stairs
21 sets of stairs
Most sets have 60 steps
Run up and down each set of stairs
Objective is to finish all 21 sets in under 21 minutes
Star Search (E)
Row 500
Push Press (95) 10, 9, 8, …1
Pullups 1, 2, 3, …10
KB Push Jerk (52) 10, 9, 8…1
Hang Power Snatch (75) 1, 2, 3, 10
10 rounds with rep changes as shown
Steaming Entrails (M)
50 Jumping Pullups
40 Parallette Hip Ups (facing up)
30 Situps
20 GHD Wallball
10 Knees to Elbows
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB situp press (25)
50 Jumping Pullups
40 Parallette Hip Ups (facing down)
30 BB OHS
20 Back Extension
10 Leg Shooters on Ball
Blast through once for Time
Stenosis
Row 200
Ring Pushups
Walking 15lb OH Lunges (each leg)
Pullups
Burpees
SPUDS
10, 1, 9, 2, 8, 3, 7, 4, 6, 5
Stick Time(M)
10 Power Snatch – OHS
10 Walking Overhead Lunges
10 Squat Snatches
10 Power Clean – Push Jerk
Run 400
4 Rounds for Time
Sucking Chest Wound (M)
Sideways tire hop in and out big tire, burpee on the far side return to start x 2, burpees each end
2-hand KB swing (52) x 10
Squat clean + Thruster x 3
Pullups x 10
5 rounds for time
Sweater of Discomfort (L)
Row 500
Push Press 50
Row 400
Push Press 40
Row 300
Push Press 30
Row 200
Push Press 20
Row 100
Push Press 10
Once through for time
Sweating Buckets (L)
KB swings (52)
Box jump
SPUDs
Thrusters (95)
KB flip and dip (35)
Wall ball (20)
Weighted PU (BW+25lb)
15-10-5
The 47(0)
40 Air Squats
7 Burpees
40 Push Press (.5 BW)
7 Ring Dips
40 Box Jumps
7 Burpees
40 Waling Lunges
7 Ring Dips
40 Ball Slams
7 Burpees
40 Situps
7 Ring Dips
40 Snatches (44)
7 Burpees
40 Jumping Pullups
7 Ring Dips
40 Power Cleans (.6 BW)
7 Burpees
40 KB Swings (44)
7 Ring Dips
The Badger and the Beaver
DB Squat Clean then 5 Thrusters
5 Rounds
DB is 20% BW
KB Snatch Thruster
Ball Squat Cln Thruster Slam Box Jump
5, 4, 3, 2, 1
KB is 44 -190 53 +190
The Bear and the Butterfly
Bear (BB 55% BW)
Squat Clean
Press
Back Squat
Push Press
Thruster
Butterfly (-190 = 44/+190 = 52)
Bent Over Row
One Hand Swing
High Pull
Clean
Snatch
Rounds of 5, 4, 3, 2, 1
The Beaver and The Butterfly
5 Snatch Thrusters (L/R) -190 52/ +190 61
5 Ball Busters 40
5 KB Row (L/R) -190 52/ +190 61
5 Swings
5 High Pulls
5 Cleans
5 Snatches
Then 4, 3, 2, 1
The Bunny and The Bear
The Bunny
Burpee
Sideways hop in and out of big tire
Burpee
Sideways hop back to starting point
Burpee
That’s one round
The Bear
Squat Clean
Press
Back Squat
Push Press
Thruster
That’s one round
The workout is 5 rounds of The Bunny, 5 rounds of the Bear, 5 Bunny, 4 Bear, 5 Bunny, 3 Bear for time.
The Bunny, The Bison and The Cobra
Bunny
Burpee
Sideways hop in and out of tire
Burpee
Hop Back
Burpee
Rounds of 5, 4, 3, 2, 1
Bison (2 DB 15% BW)
5 Burpee Squat Clean Thruster
5 Squat Clean Thruster
5 Thruster
5 Push Press
Rounds of 5, 4, 3, 2, 1
Cobra (-190=36/+190=44)
Snatch/1 TGU
Snatch/2 Thrusters
Snatch/3 Press
Snatch/4 Push Press
Snatch/5 Push Jerk
2nd Round is 1, 1, 2, 3, 4
3rd Round is 1, 1, 1, 2, 3
4th Round is 1, 1, 1, 1, 2,
5th Round is 1, 1, 1, 1, 1
The Catch
4 Deadlift 1.5 x BW
6 Power Clean .75 BW
8 Hang Power Snatch .50 x BW
Row 250
4 Rounds for Time
Thermopylae
400 meter run/500 meter row (alt)
40 walking lunges
40 jumping pullups
40 air squats
4 rounds for time
The Second Renaissance (M)
5 Bear Complex (.55 BW)
10 Deadlifts (1.2 x BW)
15 Box Jumps
20 Ring Pushups
25 Calories Rowing
50 Snatches 25/L 25/R 44/52
100 Jumping Pullups
50 Double Unders
25 KB Swings 44/52
20 Push Press (.55 BW)
15 BB Snatches (.50 BW)
10 Rage ball with burpee (30)
5 Bear Complex (.5 BW)
1 Round for Time
The Wind and The Lion
100 Jumping Pullups
75 Flutter Kicks
50 Double Unders
40 Air Squats
30 1-hand KB Push Press (.30 x BW)
20 2-hand Swings (.30 x BW)
10 Barbell Squat Clean Thruster .55 x BW)
5 Burpee Pullovers
2 Rounds for Time
Threepeat (M)
3 KB Squat Clean Thruster (L/R/then both)
6 Box Jumps
9 Ring Dips
12 Pullups
15 Air Squats
18 Snatch 9/9 (44)
21 Press/Push Press/Push Jerk 7/7/7 (85)
3 Rounds for Time
Turkish Bath
Swing – Squat Clean – Thruster – Snatch (36)
Turkish Get Up
5 Box Jumps
5 Burpees
5 Rounds
Ugly Angie
Row 1000 meters
100 Pullups
Row 1000 meters
100 Pushups
Row 1000 meters
100 Situps
Row 1000 meters
100 Air Squats
Unholy Alliance (L)
Back Squat (135)
Kettlebell Snatch (52) 5 left 5 right
Box Jump/Ring Pushups
Row (Calories)
Barbell Push Press (95)
Box Jump/Ring Pushups
DB Thruster (35)
Barbell Hang Power Clean (95)
Box Jump/Ring Pushups
Wall Ball (20)
Pullups
Box Jump/Ring Pushups
Deadlift (190)
Kettlebell Clean and Jerk (2 × 44)
Box Jump/Ring Pushups
Rounds of 10-8-6 for Time
Up the Down Staircase (L)
5 Floor SPUDS
10 Burger Flips
20 Double Unders
30 Ring Pushups
40 Air Squats
50 Jumping Pullups
40 Flutter Kicks
30 Situps
20 Lunges
10 Under Overs
5 Squat – Tire Hops
Vest of Tribulation
Run 400/Row 500 Alternate each round
40 Push Press with 50% bodyweight
15 Pullups
15 Ring Pushups
4 rounds for Time
Wind and the Lion
Row 500
100 Jumping Pullups
75 Flutter Kicks
50 Double Unders
40 Air Squats
30 KB Push Press .30 BW 15/15
20 2-hand Swings .30 BW
10 BB Squat Clean Thruster 55% BW
5 Burpee Pullovers
2 Rounds for Time
Woodpecker Lips
Run 1 Mile (or row 2000 meters)
10 Squat Clean and Jerk (.50 BW)
10 Bench Press (.75 BW)
10 Back Squat (.75 BW)
10 Deadlift (1.25 x BW)
Run 1/2 Mile (or row 1000 meters)
20 1 Hand Snatches (.25 x BW)
20 1 Hand Push Press (.30 x BW)
20 1 Hand Cleans (.40 x BW)
20 1 Hand Swing Flip (.25 x BW)
Run 1/4 Mile (or row 500 meters)
30 Hang Power Cleans (.50 x BW)
30 Ring Dips
30 Push Press (.50 x BW)
30 Pullups
One Round for Time
You Want Fries With That (M)
5 Landmine Snatch – Press – OHS (45) (each hand)
10 Floor Wiper with press in between each left/right rep (95 lb)
5 Snatch – Catch – Thruster (44) (each hand)
10 Burpee Squat Clean Thruster (2 × 35 DB)
5 Bear Complex (95 lb barbell)
3 rounds for time
Zena (S)
3 Power Clean (135)
Sprint 50 yards
3 Push Press (2 × 52 lb KB)
Sprint 50 yards
5 rounds for time