Box jumps
5 Rounds
1 door run
12 each Bulgarian split squats
12 floor press 115/95
12 floor wipers 115/95
12 dead bugs
24 double unders
12 serratus push ups
12 each thoracic shoulder rotations
12 bird dogs
12 db curl twist press 30/20
Rotate through exersizes, 5 Rounds 40/20 interval
Burpees
ring dips
slam ball 40/20
GH sit ups
db box step ups 35/20
**total reps for score
3 Rounds For Time
5 Rope Climbs (15 ft)
25 Back Squats (185/135 lb)
In honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, died on August 6, 2011
To learn more about Brian click here
3 Rounds
15 Pull-ups+KTE
25 Back Squats
8 Hang Clean & Jerk 95/65 RX+135/95
8 Box Jump 24/20
8 Hand stand Push-ups
18 Double unders
3 Rounds
30 Rocky
30 Arnold
30 Denise
Max effort
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Max effort
Max effort
14 Minute AMRAP 2-4-6-8 etc.
Push Press 95/65 RX 115/75 RX+135/95
Ring dips/Bench Dips
Double Unders no singles (Atemps count)
Max effort
8 Rounds 20/10
Cal Row
Pull-ups
Push-Ups
Sit-Ups
Squats
1 Min. Rest between exercises *Total Reps is score
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
4 Rounds
400M Run or 500M Row
15 Snatch 65/45 RX 75/55 RX+95/65
15 Toe To Bar
10-5-5-4-3-2-2-2-1-1
10-9-8-7-6-5-4-3-2-1
Deadlift 155/115 RX185/135 RX+225/155
Box Jumps 24/20”
Ring Dips
3 rounds for time of:
30 squat cleans
30 pull-ups
Run 800 meters
95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
5 Rounds for Tine
20 double unders
10 supermans
10 serratus push up to down dog
20 jax
10 bird dogs
10 hollow rocks
20 air squats
3 Rounds
20 KB Swing 24/16kg
20 Laird Lunge
20 Slasher to Halo
20 Burpee
20 GH Back Extension
20AB Mat Sit ups
18 Minute AMRAP
5-10-15-20 up by 5’s
Hand Re-Lease Push-ups
Hang Cleans 95/65 RX115/75 RX+135/95
Toe To Bar
Max Effort
400M Run or 500M Row
21-15-9-15-21
Deadlift 225/155
Wall Ball Shots 20/14
Box Jump 24/20
400M Run or 500M Row
5 Rounds for Time
6 burpees
12 dead bugs
6 pull ups
12 speed skaters
6 T-raise push ups
12 bird dogs
6 TTB
24 double unders
5 Rounds for Time
20 Jax
10 Bulgarian split squat R 25/20
10 Bulgarian split squat L 25/20
20 curl twist press 15/10
10 adductor rock R 25/20
10 adductor rock L 25/20
20 Wb wall twist 20/16
3 Rounds
400M Run or 500M Row
15 Hang Clean 95/65 RX135/95 RX+155/135
15 Ball Slam 40/20
15 GH sit ups or Weighted
10-20-30-20-10
Pull-Ups
Wall Ball Shots 20/14
Row Cal
AB Mat Sit-ups
4 Rounds
400M Run or 500M Row
9 Deadlift 135/95 155/115 RX185/135 Rx+225/155
12 Box Jump 24/20” RX+30/24
15 GH or weighted Sit-ups
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Rounds for Time
20 Jax
10 Bulgarian split squat R 25/20
10 Bulgarian split squat L 25/20
20 curl twist press 15/10
10 adductor rock R 25/20
10 adductor rock L 25/20
20 Wb wall twist 20/16
5 Rounds for Time
6 burpees
12 dead bugs
6 pull ups
12 speed skaters
6 T-raise push ups
12 bird dogs
6 TTB
24 double unders
8 Floor Bench 95/65 RX115/75 RX+135/95
8 Floor Wiper (same weight as Bench)
8 Deadlift (same as Bench)
End of Building Run or 250M Row
4 Rounds
400M Run or 500M Row
15 Thruster 95/ 65
15 Burpee
5 Wall Walk ups
21-15-9-15-21
Hang Clean 95/65 115 /75 RX 135/95
Ball Slam 40/20
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
400M Run or 500M Row
25 Double Under
25 KB Swings
25 Burpee
25 GHBE
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
50-40-30-20-10
Wall Ball Shots 20/14
Ring Row
MB V-Sit Russian Twist
21-15-9
Hang Clean 95/65 RX115/75 RX+135/95
Burpee Box Jump 24/20 RX+30/24
Toe To Bar
21-15-9
Double Unders
AB Mat Sit-Ups
4 Rounds
400M Run or 500M Row
15 Deadlift 155/115 185/135 RX225/155
15 Ball Slam 40/20
25 AB Mat Sit-Ups
400m run/500m row
5 Clean/Jerk heavy
10 KB gorilla row
Famer carry to light pole
10 Goblet squat
10 Pullups
1 Round
front/back
left/right
monster front/back
crab left/right
5 Rounds
8 T-raise push ups
8 TTB
16 speed skaters
8 adductor rock right 25/15
8 adductor rock left 25/15
16 double unders
16 minute AMRAP
12 Deadlift 155/ 115 185/135 225/155
8 Burpee over bar
12 Wall Ball Shots
8 Toe to Bar
Max effort
Max effort
Squat Clean 95/65 RX115/75 RX+135/95
Ring Push-Ups
Row Cal
AB Mat Sit-ups
4 Rounds
400M Run or 500M Row
12 Pull-ups
12 Box Jumps 24/20
12 Hanstand Push-ups
2x
front/back
left/right
monster front/back
crab left/right
4 Rounds for Time
12 dead bugs
12 bird dogs
12 ea. adductor rock
12 Mb sit ups 20/16
12 floor wiper Mb 20/16
12 squat to knee raise
24 double under
Max effort
3-6-9-12 etc
Thruster 95/65
Ring Push-ups
Row Cal
AB Mat Sit-ups
18 Minute AMRAP
8 Pull-Ups
8 Ball Slam 40/20
18 Double Unders
18 AB Mat Sit-Ups
21-15-9-15-21
Deadlift 225/155
Toe to Bar
Box Jump 24/20”
End of Building Run (200M) or 250M Row
4 Rounds of Cindy
End of Building Run (200M) or 250M Row
3 Rounds of Cindy
End of Building Run (200M) or 250M Row
2 Rounds of Cindy
End of Building Run (200M) or 250M Row
1 Rounds of Cindy
*1 round of Cindy consists of 5 Pull-Ups, 10 Push-ups , 15 Squats
RX+ double (8-6-4-2 Rounds of Cindy)
800M Run or 1000M Row (Buy In)
21, 15, 9
Pull-ups
Double Unders x 2
800M Run or 1000M Row (Cash out)
4 Rounds
400M Run or 500M Row
20 Wall Ball Shots 20/14
20 Toe to Bar
10-9-8-7-6-5-4-3-2-1
Hand Re-lease Push-Ups
Lunges
Ring Dips
Box Jumps 24/20″
Ball Slam 40/20
MB V-sit Russian Twist
3 Rounds
400M Run or 500M Row
15 Pull-ups
15 Front Squats 95/65 RX115/75 RX+135/95
15 GH or Weighted Sit-ups
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
2 Rounds
front/back
left/right
monster front/back
crab left/right
5 Rounds for Time
4 pull up slides
6 push up to down dog
8 adductor rocks left
8 adductor rocks right
10 MB floor wipers 20/16
12 MB wall twists 20/16
24 double-unders
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
8 Rounds
8 Dealfift 95/65 RX+115/75
8 Snatch 95/65 RX+115/75
8 OH Squat 95/65 RX+115/75
8 lunges
8 Wall Ball Shots 20/14
8 Toe To Bar
8 Rounds 20/10
Cal Row
Pull-ups
Push-Ups
Sit-Ups
Squats 1
Min. Rest between exercises *Total Reps is score
4 Rounds
400M Run or 500M Row
12 Hang Clean and Jerk 95/65 RX135/95 RX+155/115
8 Box Jumps 24/20
5-10-15-20-15-10-5
Back Squat 95/65 RX135/95 RX+ 155/115 RX++185/135
Hand Re-lease Push-ups
Toe to Bar
Helen with Handstands
Score Time
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
6 Handstand Push-ups
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
4 Rounds
400M Run or 500M Row
20 DB Step-Ups 50/25
20 DB Snatch 50/25
10 Toe to Bar
6 Handstand Push-ups
18 Minute AMRAP
12 Pistol Squat
12 Ball Slam 40/20
12 KB Swing 24/16kg
12 Laird Lunge 24/16kg
12 Slasher to Halo
12 GH or Weighted Sit-ups
400m Run or 500M Row
12 Deadlift 135/95 155/115 RX185/135 RX+225/155
12 Box Jumps 24/20
12 Pull-ups
10-5-5-4-3-2-2-2-1-1
Row Cal
Wall Ball Shots 20/14
Burpee
Hang Clean RX 95/65 RX+ 135/75
Ring dips
AB Mat Sit-ups
Total Reps is score
One Round
front/back
left/right
monster front/back
crab left/right
5 Rounds
10 4ct Jax
10 ea. ankle rock lunges 25/15
10 push up to down dog
10 v-ups
10 db side lunge 25/15
10 Russian MB twist
One Round
front/back
left/right
monster front/back
crab left/right
4 Rounds
6 burpees
12 bird dogs
12 adductor rock
12 floor press #95
12 floor wiper
12 squat to knee raise
24 double under
8 Rounds
200M Run or 250M Row
8 Hang Clean 95/65
8 Push Press
8 Toe To Bar
3 Rounds
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats
21-15-9-6-3
Deadlift 225/155
Burpee over Bar
Double Under
Ball Slam 40/20
MB V-sit Russian twist
4 Rounds
400M Run or 500M Row
8 Handstand Push-ups
8 Toe to Bar
8 Bupee
8 Box Jumps 24/20″
25 GH Back Extension
8 x 8
Sumo Deadlift
Barbell Incline Bench
Wide Stance Good Morning
DB Arnold Press
Barbell Glute Bridge
Bar Dips
DB Front Squats
EZ Curl Bar Skull Crushers
Sumo Deadlift 8 x 8
Barbell Incline Bench 8 x 8
Wide Stance Good Morning 8 x 8
DB Arnold Press 8 x 8
Barbell Glute Bridge 8 x 8
Bar Dips 8 x 8
EZ Curl Bar Skull Crushers 8 x 8
5 Rounds for Time
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
2X
front/back
left/right
monster front/back
5 Rounds
2 TGU
4 pull up slides
6 push up to down dog
8 db curl, press, twist
10 air squats
12 bosu sit ups
14 double unders
5 Rounds
12 4ct jumping jax
6 chin ups
12 Bulgarian split squats (6 each)
6 burpees
12 double unders
6 TTB
12 wb wall twist
6 wb
4 Rounds
15 Ring Push-ups
15 GHBE
15 AB Mat Sit-Ups
15 Pull-Ups
15 Double Unders
“Karabell”
10 Rounds
3 Power Snatches 75/55 95/65 RX135/95
15 Wall Ball Shots 20/14
10-5-5-4-3-2-2-2-1-1
21-15-9
Burpee box jump 24/20″
Kb Swings 24/16
Row Cal
Ball Slam 40/20
GH or Weighted Sit-ups
4 Rounds
400M Run or 500M Row
21 Deadlift 225/155
15 Pull-ups
9 Ring Dips
Max effort
16 Minute AMRAP
2-4-6-8-10 etc.
Handstand Push-Ups
Squat Clean 95/65 115/75 RX135/95
Toe To Bar
Max effort
box jumps on Thunder
5 cycles
cal row
battle rope
GH sit ups
assault bike
db curl press
box squats
6 Rouds for Time
8 cal row
8 squat to knee raise
8 TTB/KTE
8 speed skater
8 T-raise push ups
16 wb wall twist
8 x 8
Sumo Deadlift
Barbell Incline Bench
Wide Stance Good Morning
DB Arnold Press
Barbell Glute Bridge
Bar Dips
DB Front Squats
EZ Curl Bar Skull Crushers
Sumo Deadlift 8 x 8
Barbell Incline Bench 8 x 8
Wide Stance Good Morning 8 x 8
DB Arnold Press 8 x 8
Barbell Glute Bridge 8 x 8
Bar Dips 8 x 8
DB Front Raises 8 x 8
EZ Curl Bar Skull Crushers 8 x 8
7 Rounds
7 Deadlift 225/155
7 Push Press 135/95
7 Burpee
7 Box Jump
7 GH Sit-ups or weighted Sit-ups
3 Rounds
400M Run or 500M Row
15 Squat Cleans 95/65 RX115/75 RX+135/95
15 Ball Slam 40/20
15 Toe To Bar
8 Rounds 20/10 Cal Row Pull-ups Push-Ups Sit-Ups Squats 1 Min. Rest between exercises *Total Reps is score
6 Rounds for Time
12 jumping jax
12 dead bugs
12 Rocky’s
12 open books
12 box plyo- steps ups
12 push press 65/45
2 rounds
front and back
sides
monster fr/bk
6 Rounds for Time
12 bird dogs
6 T-raise push ups
12 hollow rocks
6 chin ups
12 wb wall twist 20/16
6 wb 20/16
24 double-unders
Interval 40/20
Hang Clean 95/65 RX+115/75
Burpee
KB Swings 24/16kg
Ring Dips
Toe to Bar
For Time
400M Run or 500M Row
21 Thruster 95/65
21 Pull-ups
400MRun or 500M Row
15 Thruster 95/65
15 Pull-ups
400M Run or 500M Row
9 Thruster 95/65
9 Pull-ups
21-15-9-15-21
Deadlift 155/115 185/135 RX225/155
Ring PushUps
Ball Slam 40/20
Cal Row
Ab Mat Sit-ups
Snatch Deadlift
Snatch High Pull
Power Snatch
Snatch + OH Squat
Squat Snatch
3 Rounds
200M Run or 250M Row
15 Snatch 75/45 RX+95/65
200M Run or 250M Row
15 Overhead Squat 75/45 RX+95/65
200M Run or 250M Row
15 GH SIt-Ups or Weighted Sit-ups
30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12kg
30 Walking lunge steps
30 Knees-to-elbows
30 Push Press 45/35
30 Back extension
30 Wall Ball shots 20/14
30 Burpees
30 Double Unders
For Time
25 Walking Lunges
20 Pull-Ups
50 Box Jumps (20 in)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (2/1.5 pood)
30 Sit-Ups
20 Dumbbell Hang Squat Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14 lb)
3 Rope Climbs (15 ft)
5 Rounds
5 Pull ups
10 deficit push ups
15 air squats
20 side lunges
25 sits ups
21-15-9
Cal Row
Deadlift 185/135 225/155
Box Jump 24/20”
Ball slam 40/20
GH or Weighted Sit-ups
10-9-8-7-6-5-4-3-2-1
Floor Bench rx1-95/65, Rx-115/75 Rx+135/95
Floor Wiper 95/65, 115/75, 135/95
Wall Ball Shots 20/14,
Ring Dips
Burpee
30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12kg
30 Walking lunge steps
30 Knees-to-elbows
30 Push Press 45/35
30 Back extension
30 Wall Ball shots 20/14
30 Burpees
30 Double Unders
30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12kg
30 Walking lunge steps
30 Knees-to-elbows
30 Push Press 45/35
30 Back extension
30 Wall Ball shots 20/14
30 Burpees
30 Double Unders
30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12kg
30 Walking lunge steps
30 Knees-to-elbows
30 Push Press 45/35
30 Back extension
30 Wall Ball shots 20/14
30 Burpees
30 Double Unders
5 rounds for time of:
15 dumbbell split cleans
21 pull-ups
Men: 40-lb. dumbbells
Women: 25-lb. dumbbells
In honor Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in Afghanistan.
To learn more about Erin click here
Banded Legs x2
front / back
left / right
monster front / back
4 Rounds for Time
6 burpees
12 floor press 95/65
12 floor wipers
6 box jumps
12 SL sit ups
12 bridge to knee raise
5 Rounds for Time
12 plyo- step ups
12 hollow rocks
12 T-raise push ups
12 Supermans
12 wall balls
12 KTE sides
12 curl and press
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
F: 125lb
M: 185lb
*Each row counts as 30 reps (10m = 1 rep)
To learn more about CrossFit Games Open 24.2 Rx (Ages 16-54) click here
As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 single-unders
F: 95lb
M: 135lb
To learn more about CrossFit Games Open 24.2 Scaled (Ages 16-54) click here
4 Rounds
16 Double Unders
16 Ball Slam 40/20
16 KB Swings 24/16kg
16 Laird Lunges 24/16kg
16 Weighted V-sit Russian Twist
10-5-5-4-3-2-2-2-1-1
4 Rounds
400M Run or 500M Row
8 Handstand Push-ups
16 Deadlifts 155/115 185/135 RX+225/155
10-5-5-4-3-2-2-2-1-1
3 Rounds
400M Run or 500M Row
8 Handstand Push-ups
16 Deadlifts 155/115 185/135 RX+225/155
8 Toe to Bar
20-18-16-14-12-10-8-6-4-2
Squat Clean 135/95 RX+155/115
Box Jump 24/20″
GHSU or Weighted Sit-Ups
30 Box Jumps 24/20″
30 Jumping Pull-Ups
30 Kettlebell Swings 16/12kg
30 Walking lunge steps
30 Knees-to-elbows
30 Push Press 45/35
30 Back extension
30 Wall Ball shots 20/14
30 Burpees
30 Double Unders
8 Rounds 20/10 Cal Row Pull-ups Push-Ups Sit-Ups Squats 1 Min. Rest between exercises *Total Reps is score
5 Rounds for Time
10 4ct jumping jax
10 chin ups
10 bird dogs
10 spidey push ups
10 dead bugs
10 left plyo step ups
10 right plyo step ups
10 wb wall twist