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GW
Random
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WGGW
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RANDOM
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Deadlift
3-2-2-2-1-1-1-1-1
Overhead Squat
3-2-2-2-1-1-1-1-1 reps
"Grace"
Clean and Jerk 135#, 30 reps
"Gwen" 3 Rounds of 21-15-9
Clean and Jerk with as much weight as possible
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
"Randy" 30 Reps for Time:
75 pound Power snatch, 75 reps

Three rounds for time of:

Run 800 meters
Rest 2 minutes
Four rounds for time:
Run 400 meters
Rest 2 minutes

For Time:
400 m walking Lunge
30 Muscle-ups for time

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
For Time: 15-12-9-6
115# Thruster
400m run
AMRAP in 20 Min:
95 pound Clean and Jerk, 15 reps
Run 400 meters
For time:
135 lb Thruster, 10 reps,
50 Double-unders,
135 lb Thruster, 8 reps,
40 Double-unders,
135 lb Thruster, 6 reps,
30 Double-unders,
135 lb Thruster, 4 reps,
20 Double-unders,
135 lb Thruster, 2 reps,
10 Double-unders.
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster,
Muscle-ups.

AMRAP in 20 Min. of:

50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps
For Time:
21-18-15-12-09-06-03 SDHP
03-06-09-12-15-18-21 Kb Swings
21-15-9
Sumo Deadlift High Pull
Push Jerk
5 Rounds
30 Wallballs
6 Clean & Jerks 135lbs
Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

5 Rounds for Time of:

Hang squat clean 135 pounds, 10 reps
Handstand push-ups 10 reps
"Fran" 3 Rounds for Time: 21-15-9
95 # Barbell Thrusters
Pull-ups
5 Rounds for Time of:
Deadlift, 7 reps
Ring Dips, 10 reps
"Diane" 3 Rounds for Time: 21-15-9
Deadlift 225#
Handstand Push ups
"Elizabeth" 3 Rounds for Time: 21-15-9
Clean 135#
Ring Dips
Five rounds for time of:
95-pound hang squat clean, 21 reps
Push ups, 21 Reps
AMRAP in 20 Min. of:
Bodyweight bench press, 12 reps
10 Pull-ups
AMRAP in 20 Min. of:
65 pound Power snatch, 12 reps
10 Push-ups
AMRAP in 20 Min. of:
65 pound Thruster, 12 reps
10 Pull-ups
"Josh" For Time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
21-18-15-12-9-6- and 3 rep rounds of:
1 1/2 pood Kettlebell swing
Pull-ups

AMRAP in 20 Min. of:

65 pound Hang squat clean, 12 reps
7 Pull-ups
For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups
"Lynne" 5 Rounds for Max Reps of:
Body weight bench press
Pull-ups
15-12, and 9 rep rounds of:
Back squat
Handstand push-up
15-12-9 reps of:
155 pound Hang power cleans
Muscle-ups
Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups
For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
"Joshie" 3 Rounds for Time:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

"Nate"
For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents
5 Rounds for Time: "CrossFit Games '08"
275 pound Deadlifts, 5 reps (185 pounds for women),
10 Burpees (with clap overhead while airborne
Five rounds for time of:
40 pound Dumbbells split clean x 15 reps,
21 Pull-ups
Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats,
Burpees
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
21-15-9
135lb push press
ring dips
5 Rounds of:
135 pound Squat clean, 7 reps,
15 Handstand push-ups
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling,
Push-ups
For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps

20 Pull-ups
Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups
Five rounds for time of:
40 pound Dumbbells split clean x 15 reps,
21 Pull-ups.

Five rounds for time:

Run 400 meters
95-pound barbell thruster, 21 reps
For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps
Five rounds for time of:
400 meter run
135 pound Thruster, 10 reps
Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps
Three rounds for time of:
Row 1000 meters
95 lb Thruster, 21 reps
Three rounds for time of:
Row 500 meters
Bench press body weight, 30 reps
"Nancy" 5 Rounds for Time:
400 meter run
95 pound Overhead squat, 15 reps
Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps
Three rounds for time of:
Row 500 meters
50 Wall Ball shots
For time:
Row 500 meters
115 pound Push press, 21 reps
Row 500 meters
115 pound Push press, 18 reps
Row 500 meters
115 pound Push press, 15 reps
Row 500 meters
115 pound Push press, 12 reps

For Time:
Run 400 meters
50 Sit-ups
Run 400 meters
40 Sit-ups
Run 400 meters
30 Sit-ups
Run 400 meters
20 Sit-ups
Run 400 meters
10 Sit-ups
"Nicole" AMRAP in 20 Min.
Run 400 meters
Max rep Pull-ups
Four rounds for time of:
Run 400 meters
50 Squats
For Time:
600m run
10 pullups, 20 pushups, 30 situps
400m run
15 pullups, 25 pushups, 35 situps
200m run
20 pullups, 30 pushups, 40 situps
Four rounds for time of:
Run 400 meters
50 Squats
3 Rounds For Time:
Run 800 meters,
50 Pull-ups

10 Rounds for Time:

10 Pull-ups
10 Ring Dips
For Time:
30 Muscle ups or 60 Pull ups and 60 Dips
AMRAP in 20 Min. of:
Walking Lunge 50ft.
5 Handstand Push ups
5 Rounds: 50-40-30-20-10 reps for time:
Push ups
Sit ups
AMRAP in 20 Min. of:
5 Muscle-ups
50 Squats
For time:
20 Pull-ups
10 Handstand push-ups
18 Pull-ups
9 Handstand push-ups
16 Pull-ups
8 Handstand push-ups
14 Pull-ups
7 Handstand push-ups
12 Pull-ups
6 Handstand push-ups
10 Pull-ups
5 Handstand push-ups
8 Pull-ups
4 Handstand push-ups
6 Pull-ups
3 Handstand push-ups
4 Pull-ups
2 Handstand push-ups
2 Pull-ups
1 Handstand push-ups
Five rounds for time of:
7 Muscle-ups
10 Handstand push-ups
For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups

30 Pull-ups
For Time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
Four rounds for time of:
5 Muscle-ups
50 Squats
"Jason" For Time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
For time:
50 Pull-ups,
50 Ring Dips,
40 Pull-ups,
40 Ring Dips,
30 Pull-ups,
30 Ring Dips,
20 Pull-ups,
20 Ring Dips,
10 Pull-ups,
10 Ring Dips
Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions
Ten rounds for time of:

12 Burpees
12 Pull-ups

Five rounds for time of:

2 pood Kettlebell swings, 25 reps,
25 GHD Sit-ups,
25 Back Extensions,
25 Knees to Elbows.

For time:
21 Hip/Back Extensions
Run 400 meters
18 Hip/Back Extensions
Run 400 meters
15 Hip/Back Extensions
Run 400 meters
12 Hip/Back Extensions
Run 400 meters
9 Hip/Back Extensions
Run 400 meters
6 Hip/Back Extensions
Run 400 meters
3 Hip/Back Extensions
Run 400 meters
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
For Time:
100 Squats
1 Mile Run
50 Squats
800m Run
25 Squats
400m Run
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

"Cindy" AMRAP in 20 Min. of:

5 Pull-ups
10 Push-ups
15 Squats
"Mary" AMRAP in 20 Min. of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

3 rounds for time of:

Walking lunge, 100 ft
50 Squats
25 Back extensions
"J.T." 3 Rounds for Time:
Handstand push-ups
Ring dips
Push-ups
Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups
For Time: 21-15-9
20" Box Jumps
Pull-ups
Push-ups
"Cindy on Steroids" AMRAP in 20 Min. of:
15 Pull-ups
30 Push-ups
45 Squats
For Time:
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups

9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Seven rounds for time of:
10 One legged squats, alternating,
12 Ring dips,
15 Pull-ups.

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 bodyweight
Bench press: bodyweight
Clean: bodyweight
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Every minute on the minute for 20 minutes (weight determined by athlete):
5 Snatch Grip Deadlift
5 Power Snatches
5 Overhead Squats
Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

AMRAP in 20 Min. of:

95-pound Hang squat clean, 15 reps
12 Ring dips
21 Sit-ups
4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents
As many rounds in 20 minutes:
60 Foot Overhead walking Lunges. Holding a 25/10lb plate.
15 Pull-ups
10 Ring Push-ups
The Chief
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third
and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of
set(which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up
more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.
Post time and number of sets to completion. Post Sets to "Total Reps", we will be changing this to "Total Sets" in the future.

As Many Rounds as Possible in 20 minutes:

15 185# Deadlifts
12 Ring Dips
9 Doubleunders (sub tuck jumps if no dbl unders)

Four rounds for time of:

20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

"Murph" For Time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
3 rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

20 min. AMRAP
5 mountain climbers
10 dumbell thrusters
15 squats
3 Rounds for time:
Row 500m
24" Box Jumps, 30 Reps
55# Kettlebell Swing, 30 Reps

"Michael" 3 Rounds for Time:

Run 800 meters
50 Back Extensions
50 Sit-ups
Three rounds, 50-30- and 20 reps, for time of:
Double-unders
Push-ups
Pull-ups
50-40-30-20- and 10 rep rounds of:
Double unders
Glute-ham sit-ups
Back extensions
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
5 Rounds for Time:
400 meter Run,
50 Squats,
30 Back extensions

"Helen" Three rounds for time:

Run 400 meters
1 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
AMRAP in 20 Min. of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups
"Jackie" For Time:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
"Eva" 5 Rounds for Time:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
50-40-30-20-10 For Time:
Double Unders
Push Press (55/35)
Sit-ups
5 rounds for time:
400 m Row
15 Wall-ball
7 Burpees
Complete as many rounds in 20 minutes as you can of:
100 m Run,
1.5 pood Kettlebell swings, 12 reps,
10 Pull-ups
Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups
Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups

Three rounds for time:

12 Muscle-ups
30 Back extensions
Run 400 meters

"Nasty Girls" 3 Rounds for Time:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
"Nate" AMRAP in 20 Min. of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
3 Rounds for time:
28 Burpees
28 Pull-ups
28 KB Swing (55lb)
Complete as many rounds in 20 minutes as you can of:
15 Push-ups,
12 Ring dips,
115 pound Push-press, 9 reps

Seven rounds for time of:

5 left legged squats
5 right legged squats
10 Pull-ups
15 Push-ups
20 Sit-ups
7 rounds for time of:
45-pound barbell snatch, 4 reps
Overhead squat, 4 reps
Overhead walking lunge, 4 steps
21 Sit-ups
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
For time:
Run 800 meters
45 lb One arm dumbbell snatches, alternating arms, 20 reps

45 lb Dumbbell squat cleans, 20 reps

100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps
45 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents
"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)
For Time:
800m row
30 Thrusters 95#m 65#w
30 Ring Dips
800m Row
30 Hang Power Cleans to a Push Jerk 95#m 65#w
30 Box Jumps
800m Row
30 KB Swings
30 Burpees
3 Rounds for Time:
21 Knees to elbows,
1 1/2 pood Kettlebell swing, 21 reps,
21 Push-ups,
15 foot Rope climb, 3 ascents,
20 inch Box jump, 21 reps,
21 Back extension,
Walking lunge, 150 ft
For Time:
75 Push-ups,
95 pound Sumo-deadlift high-pull, 50 reps,

50 Ring Dips,
45 pound Weighted Pull-ups, 30 reps,
25 Handstand Push-ups
For Time:
40 x Squat
Run 400m
20 x 75lb Push Press
10 x Burpees
Run 800m
10 x Burpess
20 x 75lb Push Press
Run 400m
40 x Squat
10,9,8,7,6,5,4,3,2,1 reps for time
Thrusters 95/65
GHD Sit-ups
Goblet Squat 53/35
Burpees
Deadlift 135/95
Ring Push-ups
Quarter Gone Bad
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Complete as many rounds in 30 minutes as you can of:

Run 400 meters
10 L-Pull-ups
15 Hip Extension
20 Knee to Elbows

Five rounds for time of:

135 pound Deadlift x 15 reps
135 pound Hang power clean x 12 reps
135 pound Front Squat x 9 reps
135 pound Push Jerk x 6 reps
3 Rounds for Time:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

This counts as one set:

1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
Complete seven sets for one round.
Do 5 rounds total working up to your max.
You can rest in between rounds.
Do not let go of the bar. If you do, you must restart the round.

Three rounds for time of:

225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

For Time:
10 GHD Sit-ups,
10 Hip & Back Extensions,
95 pound Thrusters, 30 reps,
50 Pull-ups,
30 GHD Sit-ups,
30 Hip & Back Extensions,
95 pound Thrusters, 20 reps,
35 Pull-ups,
50 GHD Sit-ups,
50 Hip & Back Extensions,
95 pound Thrusters, 10 reps,
20 Pull-ups

"Angie" For Time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
"Barbara" 5 Rounds for Time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
50-40-30-20-10 rep rounds of:
L Pull-ups
Double unders
Glute Ham Sit-ups
Back Extensions
Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups
Rope climb, 15 ft
7 Ring Dips
Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps,
15 Glute-Ham Sit-ups,
15 Hip Extensions,
5 Muscle-ups.

For time:
75 Push-ups,
95 pound Sumo-deadlift high-pull, 50 reps,
50 Ring Dips,
45 pound Weighted Pull-ups, 30 reps,
25 Handstand Push-ups.

3 rounds for time of:

Run 800 meters,
1.5 pood Kettlebell swing, 21 reps,
95 pound Thruster, 21 reps,
21 Pull-ups.