For time: 40 Overhead Walking Lunge s 45 lbs 6 Burpee Box Jumps 30 Overhead Walking Lunge s 45 lbs 12 Burpee Box Jumps 20 Overhead Walking Lunge s 45 lbs 18 Burpee Box Jumps 10 Overhead Walking Lunge s 45 lbs 24 Burpee Box Jumps Post total time.

For time: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups

For time: 30 Clean & Jerks, 135/95 lbs

40-30-20-10 reps of: Row (calories) Push-ups Box Jump (24 in.) Sit-up (abmat) Post total time.

5 rounds for time of: 200 m Run 9 Pull-up (chest-to-bar) 22 Wall Balls (20/14 lbs) Post total time.

Deadlift 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.

5 rounds for time of: 35 Double Unders Run, 200 m

As many rounds as possible in 15 mins of: 1 Power Clean 95/65 lbs 2 Front Squats 95/65 lbs 3 Push Jerks 95/65 lbs 4 Back Squats 95/65 lbs * All 4 movements above equal 1 Round ** Partials count Post total rounds.

Death By Kettlebell Swing With a continuously running clock perform: 2 Kettlebell Swings, 24/16 kg in the first 1 min, 4 Kettlebell Swings, 24/16 kg in the second 1 min 6 Kettlebell Swings, 24/16 kg in the third 1 min ... Continuing this for as long as you are able.

Partner up and go head to head for: Run 400m Max reps of Squat Cleans (95#/65#) Alternate exercises for 3 rounds; one person starts with run while one person starts on bar. While one runs 400m the other completes max reps Squat Cleans. Switch up after each run. Run fast so you can out-do your partner! Post individual total reps of Squat Cleans completed. Max reps wins!

5 rounds for time of: 9 Hang Squat Cleans 155 lbs 3 Fifteen foot Rope Climbs Post total time.

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calorie Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

As many rounds as possible in 15 mins of: 8 Thrusters (95#/65#) 2 Muscle-ups 8 Burpee Box Jumps (24"/20") Post total rounds.

Push Press 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

For time: 75 Power Snatches, 75/55 lbs Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

5 rounds for time of: 200 m Run 12 Medicine Ball Cleans 20 lbs 7 Handstand Push-ups 200 m Row Post total time.

For time: 21 Overhead Squats, 95/65 lbs 50 Double Unders 15 Overhead Squats, 95/65 lbs 50 Double Unders 9 Overhead Squats, 95/65 lbs 50 Double Unders

5 rounds for time of: 30 Air Squats 10 Pull-up (chest-to-bar) 5 Clean & Jerks (135#/95#) Post total time.

6 rounds for time of: 30 Air Squats 10 Pull-up - Chest To Bars 5 Clean and Jerks 155 lbs Post total time.

Death By Run With a continuously running clock perform: Run 10 m in the first 1 min, Run 20 m in the second 1 min Run 30 m in the third 1 min ... Continuing this for as long as you are able.

2 rounds for time of: 29 Power Cleans (115/75 lbs) 29 Box Jump (24"/20") 29 Toes-to-Bars 29 Box Jump (24"/20") 29 Kettlebell Swings (70#/53#) Post total time.

5 rounds for time of: 7 Dumbbell Man-Makers (35#/25#) 400 m Run Post total time. * Man-makers with dumbbells: Push-up, row each arm, db squat clean, db jerk

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

5 rounds for time of: 5 Deadlifts, 275/185 lbs 10 Burpees 2008 CrossFit Games

For time: Run, 800 m 30 Snatches Run, 800 m Post load and total time.

3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Sumo Deadlift High-pull, 75/55 lbs Box Jump, 20 in Push Press, 75/55 lbs Row Calorie Rest 1 min Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Complete as many rounds as possible in 20 mins of: Run, 400 m 7 Muscle Ups Post total round.

As many rounds as possible in 20 minutes of: 400 m Run 15 Supine Ring Rows * Bottom of rings should be at height of box for elevating the feet. No "kip" or saggy hips. Post total rounds.

5 rounds for time of: 6 Sumo Deadlift High Pulls, 95/65 lbs 6 Burpees 6 Front Squats, 95/65 lbs 6 Kettlebell Swings, 53/35 lbs 6 Hang Power Snatches, 95/65 lbs