Row 2K

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Deadlift 5-5-5-5-5 reps

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7 Stair Sprints

Record time for each ascent.  Rest 1 minute between each ascent.  The rest period begins when you reach the bottom of the stairs.

“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

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Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

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3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

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12 Rounds for time of:

30 seconds, Jump rope

12 sit-ups

Count the number of jumps completed for each 30 second round.  Meet or beat the previous rounds number or pay the price of 10 burpees.

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

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