All

Nerf herder

5 rounds
7 squat clean and jerk (135 /95 lbs)
20 box jumps (24/20")

All

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

All

"front row tickets"

3 rounds for time
300 meter row
20 front squats (170lbs/110)
20 ring dips

All

Date Night

5 rounds
20 pull ups
30 kettle bell swings (55/35lbs)
40 double unders

All

push press 5rm

12 minutes to establish a 5rm push press

All

None

In a team of 2 complete the following distance in the shortest amount of time:

8,088 km (the distance from Tulsa to Switzerland)

you may choose to run, row, or each double under counts as 1 meter

only one person may work at a time

35 minute time cap

All

deadlift 5 rm

12 minutes to establish a 5rm deadlift

All

'do not cross'

Five rounds
12 wall balls (20/14 lbs)
12 toes to bar

All

None

6 rounds
10 dumbbell thrusters (40/25 lbs)
10 burpees
10 weighted overhead walking lunges (45/25lbs) plate

All

"squash"

3 rounds
30 lateral jumps over a 12 inch hurdle
20 abmat sit ups
10 hang squat snatch (115/75lbs)

All

"You were the chosen one"

ten rounds
15 push press (135/95 lbs)
15 knees to elbows

All

back squat 1 rm

12 minutes to establish a 1 rm on back squat

All

Chelsea

on the minute for 30 minutes:
5 pull ups
10 push ups
15 squats

All

shoulder press 1 rm

12 minutes to find 1 rm on shoulder press

All

"house cleaning"

five rounds for time:
15 medicine ball cleans (20/14lbs)
12 box jumps (24/20")

All

"deadpool"

for time:
10 x deadlifts (275/185lbs)
1 legless rope climb
8 x deadlifts
1 rope climb
6 x deadlifts
1 rope climb
4 x deadlifts
1 rope climb
2 x deadlifts
1 rope climb

* rope climbs start in a seated position on the floor

All

"buddy system"

with a partner
3 rounds
12 air squats
24 hand release push ups
36 box jumps

*first partner does the squats then the does their share of squats, repeat for all exercises for all three rounds

* starting with the first minute and every minute on the minute both partners stop where their are at and run 200 meters

All

"what's your max?"

3 rounds
12 x bench press (205/125lbs)
500 meter row

rest one minute

All

"Hulk Smash"

21-15- 9 reps
thruster (115/75 lbs)
kettlebell sumo deadlift high pull (70/55 lbs)

between each round pull sled 50 meters (90/45lbs)

All

shoulder press 3 rm

12 minutes to establish your 3 rm shoulder press

All

"atlas shrugged"

5 rounds for time
Run 200 meters
10 handstand push ups
10 L- pull ups

All

"Tank Top"

15 minute amrap
20 air squats
10 ring dips

All

back squat 3 rm

12 minutes to establish your 3rm back squat

All

"it never ceases"

25 walking lunges
20 pull ups
50 box jumps (20/16")
20 double unders
25 ring dips
20 knees to elbows
30 kettlebell swings (70/55 lbs)
30 sit ups
20 dumbbell squat cleans (35/20 lbs)
25 hip extensions
30 wall balls (20/14lbs)
3 rope climbs

All

"wet noodle"

1 km row
50 dumbbell snatch, alternating arms (30/25 lb)
750 meter row
35 dumbbell snatch, alternating arms
500 meter row
20 dumbbell snatch, alternating arms

All

None

clean and jerk ladder
20 seconds to lift the bar from ground to overhead
10 secs to rotate
men's (95/115/135/155/185/205)
women's (65/75/95/105/115/125)
scaled (40/55/65/70/75/80)

5 burpee penalty for every missed lift
15 burpee penalty for not even trying to clean or jerk the weight overhead.

burpees are done after you went through the ladder

All

back squat 5 rm

12 minutes to establish your 5 rm on back squat

All

"no use for a name'

21-15-9 reps
deadlift (225/185)
overhead squat (135/95)

All

"12 minute Body"

12 minute amrap
max handstand push ups
run 200 meters when you break a set

All

"Black Sails"

3 rounds for time
20 burpee into pull up
20 front squats (155/105lbs)
20 box jumps (24/20")

All

Bottoms Up!

as many rounds as possible in 15 minutes
max unbroken wall balls
run 200 meters