A.

Every 2 minutes, for 16 minutes:
Hang Clean + Clean + Jerk

B.

“Workout of the Month”

Complete five rounds for time of:
100-Foot Kettlebell Farmer Carry (32/24kg)
15 Thrusters (95/65lbs)
15 Toes to Bar

*Every 3 minutes, including 0:00, perform:
15/10 Calorie Row

You will pick up where you left off every round until all 5 rounds have been completed.

Against an 8-minute running clock...
400 Meter Run
4 Wall Walks
400 Meter Run
8 Burpees Over the Erg
Max Calories of Rowing

Rest 2 minutes, and repeat for a total of four (4) sets. Note calories for each set, then sum them for your overall score.

A.

Five sets of:
Front Squat x 3.2.1 reps
(perform 3 reps, rack the barbell and rest for 10-15 seconds, then perform 2 reps and rest for 10-15 seconds, then finish with a single)
Rest 2 minutes

Your goal should be to aim for 2-3 sets in which the first triple is challenging, and the single at the end is a fight.

B.

Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Walking Lunges with Kettlebell Farmer's Carry (24/16 kg KBs)
10 Strict Pull-Ups

A.

Four sets of:
Bench Press x 6-8 reps @ 21X1
Single-Arm Dumbbell Row x 6-8 reps each @ 21X1
Rest as needed

B.

Every 6 minutes, for 24 minutes for times of:
24/18 Calories of Rowing
12 Single-Arm Dumbbell Push Presses (50/35 lb DBs; hold non-working arm DB in front rack; 6 each arm)
12 Toes to Bar

A.

Every 2 minutes, for 16 minutes:
Hang Snatch + Snatch + Overhead Squat

B.

Every 4 minutes, for 16 minutes for times:
15/10 Machine Calories
12 Bar-Facing Burpees
9 Power Snatches (115/75 lbs)

“The 3 Kastl’s”
In teams of three, complete as many rounds and reps as possible in 25 minutes of:
5100 Meter Row
Immediately followed by…

12 Power Cleans (185/125 lbs)
23 Burpee Pull-Ups
70 Wall Ball Shots (20/14 lbs)

*one teammate can always be rowing until the 5100 meters are complete

A.

Every 2 minutes, for 16 minutes of:
1 Front Squat @ 32X1 + 2 Front Squats @ 20X1

Start at 70-75% and build quickly to a load that will be challenging for at least 3-4 sets.

B.

For time:
30 Dumbbell Thrusters (55/35 lb DBs)
30 Alternating Reverse Lunges with DB Farmer's Carry
20 Dumbbell Thrusters
20 Alternating Reverse Lunges with DB Farmer's Carry
10 Dumbbell Thrusters
10 Alternating Reverse Lunges with DB Farmer's Carry

A.

Every 90 seconds, for 12 minutes:
Power Jerk + Split Jerk

*Sets 1-2 = 55-60% of 1-RM of Power Jerk
*Sets 3-4 = 65-70%
*Sets 5-6 = 70-75%
*Sets 7-8 = 80-85%

B.

Five rounds for time:
400 Meter Run
8 Strict Pull-Ups
16 Push-Ups

A.

Take 20-24 minutes to build to today's 1-RM Snatch

B.

Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
12 Dumbbell Deadlifts
9 Dumbbell Hang Power Cleans
6 Dumbbell Push Presses

Rest 2 minutes, and when the running clock reaches 10:00...

Complete as many rounds and reps as possible in 8 minutes of:
15 Calories of Rowing, Ski Erg or Assault Bike
5 Dumbbell Devil's Presses

A.

Two rounds for time of:
400 Meter Run
500 Meter Ski Erg or Row
400 Meter Run
25 Burpee Broad Jumps (3' minimum)
400 Meter Run
40 Wall Ball Shots (20/14 lbs)
400 Meter Run
500 Meter Row or Ski Erg

A.

Take 20-24 minutes to build to today's 1-RM Clean

B.

"2008 CrossFit Games Finale"

For time:
30 Squat Clean to Overhead (155/105 lbs)

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:
5 Strict Pull-Ups
10 Push-Ups
20 Air Squats

*Every 6 rounds (3 each teammate), teams must run 400 meters.

Every minute, on the minute, for 30 minutes for max reps of:
Minute 1: 15-18/10-12 Calorie Bike or Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Alternating Dumbbell Snatches (50/35 lb DB)
Minute 5: Rest

Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees

Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees

Three rounds for time of:
800 Meter Run
30 Dumbbell Squat Cleans (50/35 lb DBs)
30 Burpees

A.

Every 90 seconds, for 15 minutes:
Push Press + Power Jerk

*Sets 1-2 = 65-70% of 1-RM Push Press
*Sets 3-4 = 75-80%
*Sets 5-6 = 83-86%
*Sets 7-8 = 88-90%
*Sets 9-10 = 90+%

B.

Complete as many rounds and reps as possible in 15 minutes of:
21 Machine Calories
15 Box Jumps (24"/20" - jump up, step down)
9 Strict Handstand Push-Ups OR Dumbbell Push Presses

A.

Every 2 minutes, for 16 minutes:
Deadlift x 3 reps @ 85% of 1-RM

B.

For time:
800 Meter Run
50 Chest-to-Bar Pull-Ups OR 60 Kettlebell Swings
800 Meter Run

A.

Every 2 minutes, for 20 minutes of:
Sets 1-3 = 3 cleans @ 60-70%
Sets 4-6 = 2 cleans @ 70-80%
Sets 7-10 = 1 rep @ 80+%

This does not need to be a max effort attempt. If you feel good then lets see some big weight!

B.

Every 4 minutes, for 16 minutes for times:
15/10 Machine Calories
2 Shuttle Runs (25-Feet Out & Back = 1 rep)
50-Foot Walking Lunges with DBs (50/35 lb DBs)

In teams of three, complete two rounds for time:
100/70 Machine Calories
800 Meter Run (all teammates together)
60 Devil's Presses (50/35 lb DBs) OR Dumbbell Burpee Deadlifts
400 Meter Run (all teammates together)
20 Bar Muscle-Ups OR Strict Pull-Ups


Teammates can partition calories and repetitions as they see fit but must all complete the running together and may not start on the next element until all three teammates have completed the run.