3 rounds for time of: Run, 800 m 50 Back Extensions 50 Sit Up (Ghd)s

5 rounds for time of: 10 Deadlifts 110 kg 10 Burpees Post total time.

400m run Buy in 10 TGU (5 each arm) 20 Pullups 30 Wall Balls 40 KB swings 50 Double Unders (150 singles) 60 Situps 50 KB Snatch (25 Each Arm) 40 Box Jumps 30 Burpees 20 Press ups 10 Ring Rows 400m run Buy out

As many rounds as possible in 15 mins of: 10 Overhead Squats 20 kg 15 24 in Box Jump (24 in.)s 30 Double Unders Post total rounds.

As many rounds as possible in 15 mins of: 10 Overhead Squats 20 kg 15 24 in Box Jump (24 in.)s 30 Double Unders Post total rounds.

6 rounds for time of: 12 Kettlebell Swings 16 kg Kettlebell Carry 32 kg 3 Ring Dips 0 lbs 6 Push-ups 0 lbs Post total time.

4 rounds for time of: 5 Thrusters 25 Kettlebell Swings Post total time. Then 800mtr run

5 rounds for time of: 5 Deadlifts 10 Burpees Post total time.

5 rounds for time of: Thruster 10-8-6-4-2 Sit-up/GHD situp 30-30-30-30-30 200 m Run Post total time.

Courtesty of www.crossfit.com 3 rounds for time of: 50 Double Unders 40 Sit-up (standard)s 30 Medicine Ball Cleans 20 Pull-ups 10 Handstand Push-ups Post total time.

As many rounds as possible in 15 mins of: 16 Overhead Lunges 6 Kettlebell Snatch (one arm - R)s 6 Kettlebell Snatch (one arm - L)s 4 Ring Dips Post total rounds.

For Time: 30 Clusters Post total time.

Clean & Jerk 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

7 minute AMRAP 7 chest to bar pullups 7 box jumps 7 minute rest 7min AMRAP 7 med ball push ups 7 wallball shot workout courtesy of CrossFit Southie, Boston

As many rounds as possible of: 5 Deadlifts Max 500 m Row Post total rounds.

4 rounds for time of: 6 Ring Dips 12 Back Squats 18 Double Unders Post total time.

AMRAP 3mins on 1 min rest 5 rounds 3 Power snatch 6 Pullup 9 Box jump

For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle. For each cycle restart the AMRAP. Post total rounds.

4 Push Presses 4 Push Presses 4 Push Presses 4 Push Presses 4 Push Presses 4 Push Presses 16 Weighted Lunges 10 Box Jumps 16 Weighted Lunges 10 Box Jumps 16 Weighted Lunges 10 Box Jumps 16 Weighted Lunges 10 Box Jumps 5 Burpee Pull-ups 5 Burpee Pull-ups 5 Burpee Pull-ups 5 Burpee Pull-ups 5 Burpee Pull-ups This is not a timed workout.

Complete as many rounds as possible in 10 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats

5 rounds for time of: 10 Pull-ups 5 Ring Dips 5/5 Squat thrust, KB dead clean, KB offset Pressups Post total time.

3 rounds for time of: 200 m Run 10 10 ft Wall Balls 10 kg 30 Kettlebell Squat Cleans 20 kg 10 Double Unders 10 Box Jump (24 in.)s Post total time.

For Time: 1 1 km Row 100 Kettlebell Swings 500 m Row Post total time.

4 Rounds of; Run 400m tabata air squat x 4 rounds 20 secs on 10 secs off The clock runs continuously on tabata program, every time you return from a run you start on the next interval.