All

Deadlift

5-3-3-2-1-1-1
40%,55%, 70%, 85%, 95%, 103%, 106%

All

Mini amrap

Lv 1

6min amrap

Buy in 50 sit ups
10 Deadlifts 275/185
10 pull ups

Rest 4 min

50 burpees for time

Lv2

6 min amrap

Buy in 50 sit ups
7 Deadlifts (moderate)
10 ring rows

Rest 4 min

50 burpees for time

All

Shoulder Press

5-3-3-2-1-1-1

All

Karen

150 wall balls for time

All

Weighted pull up

5-3-3-2-1-1-1
40%,55%, 70%, 85%, 95%, 103%, 106%

All

Mini amraps

Lv1
7 min emom

3 bar muscle ups
6 power snatches 135/95

Rest 5 min

Row 1000m for time

Lv 2

7 min emom

10 pull ups/ring rows
10 kbs 53/35

Rest 5 min

Row 500m for time

All

Back Squat

Back squat

5-3-3-2-1-1-1
40%,55%, 70%, 85%, 95%, 103%, 106%

All

10 min amrap

Lv 1

10 min amrap

5 front squats 185/125
7 weighted push ups 45/25
9 t2b

Lv 2

10 min amrap

10 air squats
7 push ups
10 sit ups

All

Med ball complex

Med ball complex x3

All

Helen

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

All

Hang power cleans

Warm up

5-3-3
40%-50%-60%
5-3-1
75%-85%-95%

Rest 3 min

All

For time

Metcon
Lv1
30 Hang full clean 165/115
Then
1250 row
Then
100 sit ups

L2

Scale to half reps

All

Deadlift

Warm up

5-3-3
40%-50%-60%
5-3-1
75%-85%-95%

Rest 3 min

All

Mini amrap

Metcon

4 min amrap
10 Box jump 24/20
10 dead lifts 225/165

Rest 4 min

4 min amrap

20 du's
15 v-ups
10 kbs 53/35

All

Shoulder Press

Warm up

5-3-3
40%-50%-60%
5-3-1
75%-85%-95%

Rest 3 min

All

For time

Metcon
Lv1

Buy in 100 push ups
Then
10 sh2oh 155/105
10 wall balls 20/14
20 sh2oh 135/95
20 wall balls
30 sh2oh 115/75
30 wall balls

Lv2

12 min amrap
Buy in 50 push ups

10 wall balls
10 sit ups
Row 200 m

All

Weighted pull up

Warm up

5-3-3
40%-50%-60%
5-3-1
75%-85%-95%

Rest 3 min

All

15 min amrap

Metcon

Lv 1
15 min amrap
300m run
8 power cleans 155/105
12 pull ups
16 kbs 53/35

Lv 2

300 m run
8 high hang power cleans
8 ring rows
8 kbs

All

Back squat

Back squat

Warm up

5-3-3
40%-50%-60%
5-3-1
75%-85%-95%

Rest 3 min between sets

All

5 rounds

Metcon

Lv 1
5 rounds

3 bear complex 135/95
5 bar "facing" burpees
7 t2b

Lv 2
5 rounds

7 low hang power cleans(moderate weight)
7 bar over burpees
14 sit ups

All

Deadlift

Warm up
3-3-3
40%-55%-70%

Working set
3-3-3
80%-85%-90%

All

Rounds for Time

Lv1

4 Rounds

8 Power Snatch 135/95
12 T2B
200m run
13min time cap

Lv2

13 min amrap

8 ring rows
10 sit ups
15 supermans
200m run

All

Strict Press

3-3-3
40%-55%-70%

Working set
3-3-3
80%-85%-90%

All

JT

Lv1

JT
21-15-9
Hspu (deficit for Bryce :)
Ring dips
Push ups

Lv2

5 rounds

10 push ups
10 box dips
45 sec plank

All

Weighted pull ups

Warm up
3-3-3
40%-55%-70%

Working set
3-3-3
80%-85%-90%

All

Mini Amrap

Lv1

5 min amrap

5 squat cleans 155/105
10 push ups
5 burpees

Rest 4 min

5 min amrap

12 wall balls
2 shuttle runs

Lv 2

5 min amrap

12 air squats
8 pushups
6 burpees

Rest 4 min

5 min amrap

10 sit ups
2 shuttle runs

All

17 min amrap

Lv1

17 min amrap

10 pull ups
20 sit ups
30 kbs 53/35
400m run

Lv 2

12 min amrap

1/2 reps

All

Back Squat

Warm up
3-3-3
40%-55%-70%

Working set
3-3-3
80%-85%-90%

All

Partner wod

Level 1

Run 400m(one partner carries a plate(45/25) the other carries a med ball overhead)

100 burpees(split any way you want)
100 power cleans 135/95
100 Kbs 70/53
***(you may break up the work anyway you decide and do it in any order, even coming back to finish a movement)
Run 400m with nothing :)

Level 2

Scale to half reps

All

Weighted pull up

Pull up
Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on the last set)

All

Rounds for time

Metcon

10 rounds

7 pull ups
9 sit ups
11 air squats

12 min time cap

All

Hang cleans

Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)

All

2012 Reebok CrossFit Games Rope Sled

Death by hang power clean :)

All

Deadlift

Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)

All

Chipper

Lv1
Row 50cal
40 box jumps 30/24
30 pull up t2b
200m run
10 wall walks

Lv2

Row 50cal
40 step ups
30 ring rows
20 push ups
10 pike push ups/ hs holds

All

Shoulder press

Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)

All

10 rounds

Lv1
Run 400 m
10 sh 2 oh 135/95
50 du
20 sh 2 oh 115/75
50 du
30 sh 2 oh 95/55
Run 400m

Lv2

Run 200m
20wall balls 14/10
Run 200m
20 wall balls 14/10
Run 200m

All

Back squat

Warm up 5-5-5(40%,50%,60%)
Working set 5-5-5
Start at 75%,80%,85%(advanced athletes max out reps on last set)

All

11 min amrap

11 min amrap

Lv1
10 rack lunges 135/95(total)
20 weighted push ups 45/25
Run 200m

Lv2
15 lunges(total)
15 push ups
Run 200m

All

For time

In teams of 4

Complete 2500m row each(broken up into 500m intervals)
One partner rows
One partner completes 20kbs 70/53
One partner completes 20 wall balls 20/14
One partner rests

When the 500m row is complete, switch. If any of the partners fail to complete the work in that time it's a 20 burpee penalty for the resting partner.

All

20 min amrap

20 min amrap

20 air squats
20 push ups
20 sit ups
20 supermans
20 lunges
Run 200m

All

Bradley

10-10-10-10-10
@60%

Rest 2 min

All

9 min emom

10kbs 53/35
7 burpees

All

Strict press

12-12-12-12-12
@60%
Rest 2 min

All

5 Rounds for time

5 rounds

5 ring dips
10 hspu
15 wall balls

12 min time cap

All

Pull ups

Lv1
Strict pull up
12-12-12-12
Lv2
Strict pull up
10-10-8-8
Lv3
Ring rows
12-12-12-12
Rest 2 min between

All

7 min amrap

7 min amrap

3 power cleans 185/125
5 pull ups
7 t2b