“The Berger Beater” AMRAP in 20 minutes of: 5 burpees 10 1.5 pood KB Swing 15 Squats

The Bear Complex 7 sets of the sequence: – Power Clean – Front Squat – Push Press – Back Squat – Push Press For 5 rounds Post loads Rules for the Bear complex -Can rest anywhere except ground -Clean starts at ground and goes to full hip extension -squats+presses can be combined into thrusters -no [...]

“Helen” 3 rounds for time of: 400m run 1.5 pood swingsx21 Pullupsx12

“Cindy” 5 Pull-ups 10 Push-ups 15 Squats As many rounds as possible in 20 min

“Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For Time Complete all reps of each exercise before moving to the next.

The Bear Complex 7 sets of the sequence: – Power Clean – Front Squat – Push Press – Back Squat – Push Press For 5 rounds Post loads Rules for the Bear complex -Can rest anywhere except ground -Clean starts at ground and goes to full hip extension -squats+presses can be combined into thrusters -no [...]

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are: Wall-ball: 20 pound ball, 10 ft target. (Reps) Sumo deadlift high-pull: 75 pounds (Reps) Box Jump: 20″ box (Reps) Push-press: 75 pounds (Reps) Row: calories [...]

“Fran” ■Thruster 95 lbs ■Pull-ups 21-15-9 reps, for time 2009 CrossFit Games Winner Mikko Salo does Fran.

“Filthy Fifty” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots 50 Burpees 50 Double unders

“Diane” 21-15-9 reps, for time Deadlift 225 lbs Handstand push-ups