15-second Samson Stretch
10 Squats
10 Sit-ups
10 Bend and Reach
10 Pushups
3 Rounds
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time
Run 400 meters (or any sprint distance -1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time
Squats for time (pick a number between 100-500)
1 Round for Time
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time
Burpees (50-150 – pick a number and go for it!)
1 Round for Time
Run 800 meters (Run about 5 mins)
50 Sqiats
50 Sit-ups
3 Rounds for Time
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time
Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time
80-60-40-20 Air Squats
40-30-20-10 Situps
20-15-10-5 HSPU
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges
10 Shuffle run (aka Suicide’s) – 20-50 meters
10 Burpees
5 Rounds
50-35-15 Leg lifts
50-35-15 Pushups
50-35-15 Situps
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)
12 Rounds for time
10 Burpees
10 Leg lifts
Sprint 100 meters
Rest 1 minute
Repeat 10 times
60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile
100 Single unders
50 Squats
5 rounds for time
Rounds For Time: Run 800m
50 Air Squats
10 Rounds For Time: 10 Pushups
10 Sit ups
10 Squats
For Time: 200 Air Squats
5 Rounds For Time: Run 200m 10 Squats 10 Push Ups
3 Rounds For Time: Run 200m 25 Pushups
3 Rounds For Time: 10 Handstand Pushups Run 200m
20 Rounds For Time: 5 Pushups 5 Squats 5 Situps
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set
21-15-9 Air Squats Pushups
Spend a total of 5 minutes in a handstand
For Time: Run 1 mile
6 Rounds For Time: 10 Pushups 10 Air Squats 10 Sit Ups
5 Rounds For Time: 3 Tuck Jumps 3 Squats 3 Broad Jumps
8 Rounds For Time: Handstand 30 seconds 10 Squats
10 Rounds For Time: 10 Pushups Run 100M
For Time: Run 1 mile, lunging 30 steps every minute
5 Rounds For Time: Handstand 30 seconds 20 Air Squats
For Time: 250 Air Squats
4 Rounds For Time: 10 Tuck Jumps 10 Pushups 10 Situps
For Time: 100 Burpees
10 Rounds For Time: 10 Pushups 10 Squats 10 Tuck Jumps
5 Rounds For Time: Handstand 1 minute Hold bottom of the squat 1 minute
10 Rounds For Time: Sprint 100m Walk 100m
For Time: 100 Pushups
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time: Burpees Situps
3 Rounds: 50 Situps Run 400m
10 Rounds For Time: 10 Walking Lunges 10 Pushups
10 Rounds For Time: 10 Walking Lunges 10 Pushups
4 Rounds For Time: Run 400m 50 Air Squats
10 Rounds For Time: 10 Pushups 10 Squats
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds.
For Time: Run 800m 100 Air Squats Run 800m
7 Rounds For Time: 7 Air Squats 7 Burpees
5 Rounds For Time: 50 Air Squats Rest the amount of time it took to complete the 50
For Time: Run 1 mile — do 10 Pushups every minute
8 Rounds For Time: Run 100m 30 Air Squats
10 Rounds For Time: 10 Situps 10 Burpees
For Time: 250 Jumping Jacks
For Time: 100 Jumping Jacks 75 Air Squats 50 Pushups 25 Burpees
5 Rounds For Time: Run 1 minute Squat 1 minute
3 Rounds For Time: 10 Air Squats 10 Pushups 10 Situps
For Time: 50 Air Squats Rest for 2 minutes between rounds.
For Time: 50 Alternating Turkish Getups
3 Rounds For Time: 20 Jumping Jacks 20 Burpees 20 Air Squats
10 Rounds For Time: Run 100 m 20 Air Squats CrossFit
For Time: 100 Push-ups 100 Sit-ups 100 Squats
3 Rounds For Time: 30 Push-ups 40 Sit-ups 50 Squats
AMRAP in 20 minutes: 5 Pushups 10 Situps 15 Squats
21-15-9 Rep Rounds for Time: Walking Lunges (each leg) Handstand Push-ups
3 Rounds for Time: Run 400m 50 Squats 25 Pushups
For Time: Run 1000m 100 Air Squats 50 Pushups
Squats for time (pick a number between 100-500)
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time: Burpees Pushups Situps
AMRAP in 20 minutes: 5 Handstand push-ups 10 Pistols
Annie´ 50-40-30-20-10 Rep Rounds for Time: Double-Unders Sit-ups
50-40-30-20-10 Rep Rounds for Time: Single Unders Pushups
For Time: Burpees (50-150 – pick a number and go for it!)
For Time: Run 800m 50 Squats 50 Situps
For Time: Run 1 mile 100 Push-ups 200 Squats Run 1 mile
21-15-9 Rep Rounds for Time: Handstand Push-ups Chair Dips Push-Ups
For Time: 21 Pushups 42 Squats 15 Pushups 30 Squats 9 Pushups 18 Squats
For Time: 400m Walking Lunges
For Time: Run 400 meters 50 Squats Run 400 meters 50 Push -ups Run 400 meters 50 Sit -ups Run 400 meters
For Time: 80 -60 -40 -20 Reps of Air Squats 40 -30 -20 -10 Reps of Situps 20 -15 -10 – 5 of Handstand Pushups
For Time: 50 Walking Lunges 800 m run 50 Walking Lunges
For Time: 30 Handstand Pushups 40 Jump squats 50 Situps 60 Squats 70 Double unders
AMRAP in 20 minutes: 10 Bench dips 10 Box jumps 10 Walking Lunges
AMRAP in 20 minutes: 10 Bench dips 10 Box jumps 10 Walking Lunges
5 Rounds For Time: 100 Single Unders 50 Squats
For Time: 150 Double Unders
“Nicole” AMRAP in 20 minutes of: Run 400 Max rep pull ups
For Time: 100 Air Squats 75 Situps 50 Box Jumps .7(¶V Run 400 m
“Michael” 3 rounds for time of: Run 800 m 50 Back Extensions 50 Situps
For Time: 2 Minutes Double Unders 2 Minutes Situps Rest 1 min 90 sec Double Unders 90 sec Situps Rest 1 min 60 sec Double Unders 60 sec Situps
For Time: 100 Air Squats 75 Situps 50 Box Jumps 25 KTE‘s Run 400m