4 Rounds:

Tippin Run (200 M)

8 burpees

1 minute Jump Rope

8 box Jumps

4 Rounds:

8 DB thrusters

8 seated row

8 squat cleans

weighted tippin run (20/40)lbs

On The Minute Every Minute For 15-20 Minutes...

5 Pull Ups
10 Push Ups
15 Squats  (50% of  max weight)

AMRAP in 8 minutes:

20 Box Jumps
10 Push ups
20 Bicep Curls
10 Lat Pull down


AMRAP in 5 minutes:

5 Pull ups (kipping or jumping if needed)
10 wall ball


1 Mile run

Crossfit Competition:

3 pull ups

3 clean and jerks

6 burpees
then 4 of everything..then 5, 6 timed!

6 Burpees each around

Bench  4-4-4-4


4 Rounds:
1 minute jump rope
10 lunges (total)
20 sec pull up hang

AMRAP in 5 minutes:

20 ABS
20 DB punches (total)
20 supermans
20 walkout push ups


AMRAP in 5 minutes:
10 KB deadlift
10 bent over flys
10 box jumps (full extension)
10 roll ups (stop @ top for 1 sec hold)

AMRAP in 5 minutes:
5 frog hops
5 V-ups
5 leg lifts (each leg)
5 sprints in gym


As many reps as possible in 1 minutes:
Burpees

Dirty Thirty



30 Bicep curls

30 Back extensions

30 DB Burpees

30 KB Swings

30 Air Squats


4 Laps around Boyd (1600M)

AMRAP In 20 Minutes:

15 Ball Abs

10 Hand Release push ups

5 front squats

10 wall throws

15 DU or Fast Jump Rope

4 Rounds:

5 Deadlift
5 Chin ups
10 mountain climbers (each leg)
20 toe touches--abs
Tippin Run

AMRAP in 8 Minutes of:

8 back squat

8 push ups


AMRAP in 5 minutes of:


5 summo deadlift KB highpull

5 med ball cleans (fast)

5 wall ball
5 burpees
5 ski jumps (each leg)
5 squat jump throws

then 10 of everything.. then 15 of everything...


then:


6-6-6-6

Cleans

Run 1 Mile (4 laps around Boyd)

50 Pull-ups
100 Push-ups
150 Air Squats

Run 1 Mile (4 laps around Boyd)

*Split up the pull ups, push ups and air squats how ever you would like. Do jumping pull ups if needed or with a band.

2 laps around tippin

10 Box Jumps (full jumps feet planted on bench full extension of hips)

2 laps around tippin

10 KB deadlifts

2 laps around tippin

10 Push press

2 laps around tippin

5 single leg bridge lifts(10 total)

MB circuit

3 Rounds:

8 front squat
20 weighted abs
8 back extensions
20 med ball cleans

4 Rounds for time:

8 thrusters

8 push ups

8 box jumps

1 suicide in gym

20 weighted walking lunges (each leg total=40)
10 feet elevated push ups
5 pull ups

15 weighted walking lunges (total=30)
10 feet elevated push ups
5 pull ups

10 weighted walking lunges (total=20)
10 feet elevated push ups
5 pull ups

5 weighted walking lunges (total=10)
10 feet elevated push ups
5 pull ups

5 Burpees
5 KB swings
5 frog hops
5 med ball slams
tippin run

6 Burpees
6 KB swings
6 frog hops
6 med ball slams
tippin run

7 Burpees
7 KB swings
7 frog hops
7 med ball slams
tippin run

8 Burpees
8 KB swings
8 frog hops
8 med ball slams
tippin run