1 Back Squat
1 Deadlift
1 Press
Load is your choice, 1 rep of each exercise as fast as you can

Medium, Strength

20 Breathing Squats
Done 3x weekly
Add 5 lbs each workout

Strength

T2B 10-8-6-4-2
Situps 30-25-20-15-10
Flutter Kicks 100-80-60-40-20

Medium, Strength

Squat Clean
2 Front Squats
Press
Push Press
Push Jerk
Split Jerk
55% Barbell
25% Dumbbells
Once with the bar
Once with the dumbbells
5 x each

Metcon, Strength

Same rep scheme as Amazing Grace with whatever workout you choose.

Strength

Clean and Jerk

10 × 3 on one minute rest
7 × 3 on 45 seconds rest
5 × 3 on 30 seconds rest

Add 20 lbs

3 × 5 on one minute rest

Remove 30 lbs

Max reps in one minute
Max reps in 45 seconds
Max reps in 30 seconds

Metcon, Strength

Annie and Moving Day
One round of Moving Day
21’s of Annie
One round of Moving Day
15’s of Annie
One round of Moving Day
9’s of Annie

Long, Metcon, Strength

Run 400
1 Net Climb (sub is 25 pullups, 25 dips, 25 air squats, 25 situps)
Run 400
2 Rope climbs (sub is 10 prone to standing pulls)
Run 400
3 Stone Cleans
Run 400
4 Tire Flips
Run 400
5 Burpee Pullovers (sub is 15 burpee pullups)
Run 400

Medium, Metcon, Strength

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

Medium, Strength

Back squat
Reps
Loads

Strength

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

Metcon, Short, Strength

Squat Clean
Press
Back Squat
Push Press
Front Squat
Thruster
5 rounds

Short, Strength

Bear 55% 5, 4, 3, 2, 1
Butterfly 25% , 4, 3, 2, 1
Alt between each

Medium, Metcon, Strength

5 squat cleans
5 presses
5 back squats
5 push press
5 thrusters

5 Bear

5 squat cleans
5 presses
5 back squats
5 push press
5 thrusters

Short, Strength

5 Squat Cleans
5 Presses
5 Back Squats
5 Push Presses
5 Thrusters
Then 4, 3, 2, 1
For Time

Metcon, Short, Strength

5 KB Snatch/Thruster
5 Ball Buster (30)
5 Rounds
KB weight -190 44/+190 52

Metcon, Short, Strength

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.

Long, Metcon, Strength

1 15 foot rope climb
2 TGU L/R 44/52
3 Clean and Jerks 75% 4 Deadlifts 150%
5 Back Squats @ 130%
5 Rounds for time

Medium, Strength

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

Long, Metcon, Strength

5 Bent over rows
5 Swings
5 High Pulls
5 Cleans
5 Snatches
Left then right hand
then 4, 3, 2, 1

Short, Strength

8 reps of each pair as a warm up
Dyno bench/lat pull
Bosu ball differently weighted bench/KB pullover

Flat Bench
Bosu dome pushpus
Seated sled pull

Incline Bench
Plyo box pushups
T-Bar row

Decline Bench
KB Pullover
Tank Extraction

Bosu ball differently weighted bench/KB pullover
Weighted Dips
Bent over reverse grip rows

Rounds of 12-10-8

Medium, Strength

5 Squat Cleans (75% BW)
5 Badger (25% BW)
Then 4, 3, ,2 1

Short, Strength

2 Deadlifts 1.6 x BW
3 Squat Cleans .75 BW
4 Badger (burpee squat clean thruster) .25 BW
5 Rounds for Time

Strength

Squat Clean (75%)
Bison (2 × 25%)
5, 4, 3, 2, 1

Medium, Strength

Heavy Squat Cleans
MOAB with 5 Thrusters

Descend 5, 4, 3, 2, 1

Medium, Strength

5 Back Squats (75%)
10 Ring Dips
5 Burpee Pullups
10 Swings (61)
5 Clean and Jerks (65%)
5 Rounds

Medium, Metcon, Strength

Deadlift (225)
Handstand Pushups
Rounds of 21-15-9

Medium, Strength

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

Long, Metcon, Strength

Row 500
10 Axel (thick bar) Push Press (95)
10 DL + Box Jump (190)
10 Ring Dips
20 Air Squats
3 Rounds for Time

Medium, Metcon, Strength

5 Fat Bar Push Press .65 x BW
5 Fat Bar Deadlifts 1.3 x BW
5 Fat Bar Pullups
10 rounds for Time

Medium, Strength

1 Clean and Jerk
1 Round of Cindy
2 Clean and Jerks
1 Round of Cindy
3 Clean and Jerks
and so on up to
10 Clean and Jerks
1 Round of Cindy

Long, Metcon, Strength

Thrusters
Pullups
Clean and Jerk
15-12-9

Medium, Metcon, Strength

Row 500
Clean and Jerk x 5
6 rounds for time

Long, Metcon, Strength

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

Long, Metcon, Strength

Row 250
2 Bear
10 Pullups
2 TGU
10 Ring Dips
5 Rounds for Time

Medium, Strength

Power Cleans (55%)
Wall Ball
PUllups
Push Press (44 under 190/52 over 190)
Row
KB Snatch
Done for 5 minutes each for max reps

Epic, Metcon, Strength

Overhead Squat
Deadlift
21-15-9

Medium, Metcon, Strength

Tricep Extensions
Ring Pushups
Cheat Curls
Ring Pushups
Push Press
Ring Pushups
Chin ups
Ring Pushups
KB Clean and Jerk
Ring Pushups

Medium, Strength

5 Rows
5 Swings
5 High Pulls
5 Cleans
5 Snatches
12 Snatches 6/6 (52)
12 Ring Pushups
12 Hang Power Cleans
12 Ring Pushups
12 Push Press
12 Ring Pushups
12 Pullups
12 Ring Pushups
12 KB Clean and Jerk
12 Ring Pushups

Butterfly decends 5, 4, 3, 2, 1
Heavily Armed decends 12, 10, 8, 6
Alternating and finishing with the Butterfly

Long, Strength

Bear
Badger 5, 4, 3, 2, 1

1st Badger round descends 5, 4, 3, 2, 1
2nd round descends 4, 3, 2, 1 and so on

Medium, Strength

Bear
Badger
Burpee Rage Ball
5, 4, 3, 2, 1

5 rounds of Bear
Burpee-Squat clean-5 Thrusters for Badger
5 Burpee Rage Ball

Then 4, 3, 2, 1

Medium, Strength

Squat Clean (75%)
Bison (2 × 25%)
5, 4, 3, 2, 1

Medium, Strength

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.

Long, Metcon, Strength

Power Clean 55% BW
Wall Ball
Pullups
Single KB Push Press 44/52
Row
Single KB Snatch 44/52

Epic, Medium, Strength

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.

Epic, Strength

21 Ring Dips
18 KB Swings (52/61)
6 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
15 Ring Dips
12 KB Swings (52/61)
12 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
9 Ring Dips
6 KB Swings (52/61)
18 Renegade Pushups (30)
25 Walking Lunges (2 × 35)
3 Rounds for Time

Epic, Metcon, Strength

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

Strength

Zena 5x
Just Shoot Me 4x
Start and finish with Zena

Long, Metcon, Strength

5 Deadlift 1.3 x BW
5 Back Squats BW
5 Squat Clean and Jerk .75 x BW
5 Thrusters .65 x BW
5 Snatches .55 x BW
5 Rounds for Time

Long, Strength

Tabata Squats
Tabata Ring Pushups
Tabata KB Snatch (44)
Tabata Tire Jump

Medium, Metcon, Strength

Clean ¾ BW
Bench Press BW
Deadlift 1.5 x BW
Rounds of 10-9-8…1
For Time

Long, Metcon, Strength

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

Medium, Strength

21 Ring Dips
18 Swings
6 Renegade Man Makers
15 Ring Dips
12 Swings
12 Renegade Man Makers
9 Ring Dips
6 Swings
18 Renegade Man Makers
3 Rounds for Time

Long, Metcon, Strength

5 Handstand Pushups
10 One legged Squats
15 Pushups
Max rounds in 20 minutes

Long, Metcon, Strength

Max KB PP in 3 Min

Short, Strength

AMRAP 3 Min KB Snatch

Abdominal, Epic, Exercise, Long, Medium, Metcon, Odessey, Short, Strength

Bar Walk
Farmer’s Walk
Tire Drag/Pull
Ruck and Bag Carry
Waiter’s Walk
Return all To Start
3 Rounds for Time

Strength

Row
Push Press
Ring Pull ups
Ring Dips
21-15-9

Medium, Metcon, Strength

400 Meter run
15 OHS (95)
5 rounds for time

Long, Metcon, Strength

50 Air Squats
7 Muscle ups
10 Hang power cleans

Medium, Metcon, Strength

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

Epic, Metcon, Strength

5 Front Squats 75%
18 Pullups
5 Deadlift 1.3
18 Toes to Bar
5 Push Jerks 65%
18 Hand Release Push Ups

Medium, Metcon, Strength

5 DL 1.5
10 Ball Slams
5 Power Cleans .75
10 Ring Dips
5 BB Snatch .55
10 Hammer Hits
4 Rounds for Time

Medium, Metcon, Strength

Ramona 10
Rude Awakening
Ramona 8
Rude Awakening
Ramona 6

Epic, Metcon, Strength

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

Medium, Metcon, Strength

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).

Long, Metcon, Strength

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

Medium, Metcon, Strength

1 TGU
2 OHS
3 Press
4 Push Press
5 Push Jerk
Alternate left and right
5 Rounds for time

Medium, Strength

5 Squat Cleans
5 Press
5 Back Squat
5 Push Press
5 Thrusters
Then 4, 3, 2, 1

Metcon, Short, Strength

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

Medium, Metcon, Strength

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.

Metcon, Short, Strength

4 Deadlift 1.5 x BW
6 Power Clean .75 BW
8 Hang Power Snatch .50 x BW
Row 250
4 Rounds for Time

Strength

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

Long, Metcon, Strength

10 Rage Ball
TGU L/R
15 Walking DARC Swings
20 Hammer Hits
4 Rounds

Medium, Metcon, Strength

Amazing Squats
Amazing KB Push Press
Done together without the rest breaks

Long, Strength

1 TGU
1 Bear
10 rounds for time
Alternate hands each time for bear

Short, Strength

25 Double Unders
5 Deadlifts 1.5 BW
5 Rounds

Metcon, Short, Strength

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

Long, Metcon, Strength

25 Double Unders
5 DL 1.4 x BW
5 Rounds for Time

Metcon, Short, Strength

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

Long, Metcon, Strength

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

Medium, Metcon, Strength