1 min AMRAP clean and jerks

Probs 60-70 of your 1.

- Wally

1 min AMRAP snatches

Power, probably. List weight in the comments.

- Wally

1 min AMRAP squat cleans

Pick a weight and do work. Score is you reps. Put the weight in the comments.

- Wally

1 min AMRAP squat snatches

Do as many squat snatches as you can in one minute. You pick the weight and put the number in the comments.

- Wally

1 min AMRAP: cleans

Probably power, probably round 60% of your 1. List weight in the comments.

- Wally

1*10, 3*8 Back Squats

Do:
1 set of 10 back squats
3 sets of 8 back squats

list your heaviest set as your score. record all weights in the comments.

- Wally

100 Bottles of Squat on the Wall

Buy in: 100 squats

3 Rounds
15 Reverse burpees
15 Knees to elbows
45 Double unders

No pause after the buy in.

- Wally

100 burpees

As fast as you can.

- Wally

12 Days of Christmas

Like the song.

1 sumo DLHP (75/53)
2 thrusters (75/53)
3 power snatches (75/53)
4 knees to elbows
5 pull ups
6 push-ups
7 Kb swings (24/16)
8 mountain climbers
9 box jumps (24)
10 wall ball sit ups (20/14)
11 burpees
12 OH lunges (45/35)

- Wally

12 minutes of Work

3 repeats of:

4 minute AMRAP
3 cleans (155/105)
6 toes to bar
9 lateral hops

rest 1 minute

score = total reps

- Wally

14.1 Open WOD

10 minute AMRAP
30 Double unders
15 Ground to Overhead anyhows (75/53)

- Wally

14.2 Open WOD

You have 3 minutes to complete
2 rounds of
10 Overhead Squats (95/65)
10 Chest to bar pull ups

If you finish, you may continue...

You have 3 minutes to complete
2 rounds of
12 Overhead squats (95/65)
12 Chest to bar pull ups

the pattern repeats... 3 minutes to complete 14,14 then 16,16 - etc.

- Wally

14.3

For time (8 minute cap): *
10 Deadlifts (135/95)
15 Top of Box Anyhows (24/20")
15 Deadlifts (185/135)
15 Top of box anyhows (24/20")
20 Deadlifts (225/155)
15 Top of box anyhows (24/20")
25 Deadlifts (275/185)
15 Top of box anyhows (24/20")
30 Deadlifts (315/205)
15 Top of box anyhows (24/20")
35 Deadlifts (365/225)
15 Top of box anyhows (24/20")

* The joke is that no one actually finishes, so enter your total reps instead.

- Wally

15.1 Open WOD

9 min AMRAP
15 toes to bar
10 deadlifts (115/75)
5 snatches 115/75

- Wally

15.1a Open WOD

6 min to find a 1rm clean and jerk

- Wally

15.3 Open WOD

14 min AMRAP
7 muscle ups
50 wall ball (20/14)
100 double unders

- Wally

15.4 open WOD

8 min AMRAP
3 cleans (185/125)
3 handstand push ups
3 cleans
6 HSPU
3 cleans
9 HSPU
6 cleans
12 HSPU
6 cleans
15 HSPU
6 cleans
18 HSPU
9 cleans
21 HSPU

And so on... The clean weight sounds the same - 185/125. The HSPU standard is to make a mark 3 inches below your wrist (when you stand up straight and reach as high as you can while flat footed). This mark is where you must start and finish every rep.

- Wally

15.5 open wod

27,21,15,9
Row for calories
Thrusters (95/65)

- Wally

1600m Run

It's like, a mile and stuff. 4 laps around the track.

- Wally

17 year cicada

3 RFT
17 HSPU
17 toes to bar
17 back squats (155/105)

- Wally

18th street gang

3 rounds, each for time
15 knees to elbows
15 overhead squats
15/15 split jumps
2 min rest

- Wally

1RM Back Squat

One rep for weight. Hip crease must get below the knee for it to count.

- Wally

1RM Bench

One rep for weight. Must touch the chest and at the top elbows must lock out.

- Wally

1RM Clean

From ground to rack position one time for weight. Squat or power is fine.

- Wally

1RM Clean and Jerk

One rep from ground to overhead, stopping at the rack position.

Squat or power clean is fine. Split or power jerk is fine as well.

- Wally

1RM Deadlift

Lift the heavy thing one time from the floor to your waist.

- Wally

1RM Front Squat

Down and Up, one time - as heavy as you can go.

- Wally

1RM Overhead Squat

1 rep for weight. Have someone watch you for proper depth.

- Wally

1RM Push Jerk

One rep for max weight.

- Wally

1RM Push Press

One rep for max weight. no jerking, ya jerk.

- Peter

1RM Shoulder Press

1 Rep max. No assist from the legs.

- Wally

1RM Snatch

1 Rep for weight. Floor to Overhead in one motion. Squat, Power, Split... whatever you got.

- Wally

1RM Turkish Get up

Right side and left side with no break in between. Stand up and sit down with the weight in one arm and then repeat on the other side.

- Wally

2 min AMRAP wall balls

10 ft target for men, 20 lb ball
9 ft target for women, 14 lb ball

As many reps as possible in 2 minutes. Rest as much or as little as you want.

- avi

2 minutes is a workout?

2 minute AMRAPs with 1 minute rest inbetween

Box Jumps (24")
Wall Balls (20/14)
Rowing (for calories)
Grasshoppers

total all your reps for the score.

- Wally

20 rm jerk + me push press

Find your 20 rm jerk

Rest 1 minute

ME push press with the same weight

Score = weight
Put number of push presses in the comments

- Wally

200 meters

For time:

Run 200m
3 laps lunges
30 wall ball
Run 200m
15 box jumps (30")
30 push ups
Run 200m

- Wally

2000m Row

Row 2000 meters as fast as possible.

- Wally

2=1 is true=false

3 rft
30 Kb swings (24/16)
25 split jumps (2=1)
20 push ups

- Wally

3 Max Pull ups, 3 Max Ring Dips

Take 15 minutes to do
3 sets of max pull ups
3 sets of max ring dips

no kipping.

score = total reps

- Wally

3 Minute AMRAP clean and jerk

Exactly what the title says. Warm up properly. Find a good weight and then do as many reps in 3 minutes as you can.

If your form gets crummy, take a break and re-focus.

List your weight in the comments.

- Wally

3 Round Fight

3 rounds
10 sit ups
10 dead hang pull ups
1 lap suicide sprints

3 rounds
10 double unders
10 squats
1 corner sprint

3 rounds
10 push press
10 mountain climbers
10 power cleans

- Wally

3RM Back Squat

Maximum weight you can squat for 3 consecutive reps.

- Wally

3RM Bench

How much weight can you bench press 3 times in a row. Bar must touch chest and elbows must lock out for every rep.

- Wally

3RM Clean

Maximum weight you can clean (full or power) for 3 consecutive reps.

- Wally

3RM Clean and Jerk

3 rep max of clean and jerk.

This should be done with minimal rest (a couple of breaths) between reps.

- Wally

3RM Deadlift

Maximum weight you can deadlift for 3 consecutive reps

- Wally

3RM Front Squat

Maximum weight you can front squat for 3 reps. Russian grip is acceptable - as is the standard front rack position.

- Wally

3RM Overhead Squat

Maximum amount of weight you can overhead squat 3 times in a row.

- Wally

3RM Push Jerk

What's the heaviest weight you can push jerk 3 consecutive times?

You may use a rack - but no dropping or re-racking the bar between reps.

- Wally

3RM Shoulder Press

Maximum weight you can shoulder press (no leg drive) for 3 consecutive reps.

- Wally

3RM Snatch

Maximum weight you can snatch (full or power) for 3 consecutive reps.

- Wally

3RM jerk

Any style jerk, 3 times, as heavy as possible.

- Wally

3RM push press

What's the heaviest weight you can push press 3 times?

- Wally

4 sets of 3 UB snatches + 5th set @ 80%

Do 4 sets of unbroken snatches as heavy as possible.

Do a 5th set at 80% of the heaviest set from above and do as many reps as possible.

- Wally

4 sets of 4 pause front squats

Ass to grass and sit in the grass for 3 seconds. Bias range of motion over weight meaning if you can't sit all the way down, take the weight off and work on your depth.

- Wally

4*5 front squats

Do 4 sets of 5 front squats

- Wally

400m Run

Run 400m on the track

- Wally

41

For time
41 burpees
41 cleans
41 toes to bar
41 thrusters

- Wally

49 reps

9 Minute AMRAP
28 Double unders
14 KB swings (24/16kg)
7 Pull ups

- Wally

4x10 back squat

4 sets of 10 reps back squat

- avi

5 * 2 Clean and Jerk

Shoot for a heavy double.

- Wally

5 * 2 Deadlifts

Work to a heavy double.

- Wally

5 * 2 Snatch

Heavy doubles.

- Wally

5 * 2 overhead squats

Work up to a heavy double.

- Wally

5 * 2 snatches

I'd squat. Would you squat?

- Wally

5 * 2 squat snatch

Touch and go.

- Wally

5 * 2/2 front rack lunges

Careful with this guy.

- Wally

5 * 3 BTN snatch grip PP

Add weight every set.

- Wally

5 * 3 Power cleans

Do work. Find a nasty triple.

- Wally

5 * 3 Split jerk

Use a rack.

- Wally

5 * 3 Tempo Back Squats

5 sets of 3 ass to heels back squats, slow down for a count of four, no pause at the bottom and then blow up outta the bottom.

- Wally

5 * 3 power snatches

Touch and go triple.

- Wally

5 * 3 push jerks

Add the weights every set.

- Wally

5 * 3 snatch grip deadlift

Add the weights.

- Wally

5 * 3 tempo front squats

Slow on the way down, no pause at the bottom, blow up fast on the way out.

- Wally

5 * 3 weighted pull ups

5 sets of 3 weighted pull ups

- Wally

5 * 4 Shoulder Press

As heavy as possible do

5 sets of 4 reps each
Shoulder press

Try and increase the weight each set

- Wally

5 * 4 Sumo Deadlifts

As heavy as you can do

5 sets of 4 reps each
Sumo Deadlift

Try and increase the weights each set.

- Wally

5 Minute EMOM - High hang snatch, snatch

5 Minute EMOM
High hang snatch

2 minute rest

5 minute EMOM
Snatch

- Wally

5 Sets of 3 cleans + 6th set at 80%

Touch and go. If you get the weight, go heavier the next set. Then for the 6th set, do 80% of your heaviest set and do as many reps as you can.

- Wally

5 min EMOM snatch balance, snatch

5 min EMOM
Snatch balance

2 min rest

5 min EMOM
Snatch

Record highest snatch weight as score. Record all weights in the comments.

- Wally

5 sets of 3 HBBS

take 15 minutes to do
5 sets of 3 high bar back squats

ass to heels
pause 3 seconds at the bottom

- Wally

5 sets of 3 push press & 5 push jerks

That's keeping the bar in the air for quite a while.

- Wally

5 sets of 4 pause push presses

Pause at the top of the lift for a count of 3. Go as heavy as possible.

- Wally

5*1 snatch balance, 5*1 snatches

Take 15 minutes to get some work done.

- Wally

5*2 cleans

Squat. Doubles.

- Wally

5*3 Deadlifts

Take 15 minutes to do
5 sets of 3 Deadlifts

- Wally

5*3 back squats

Go heavy or go home. Or wait. Focus on form.

- Wally

5*3 clean + AMRAP at 80%

Do five sets of Three touch and go cleans, focusing on bar path on the way up and down. Add weight if your form is solid. Then on the 6th set, go to 80% of your heaviest set out of the five and do as many good technique reps as possible.

- Wally

5*3 front squats

Barbells up.

- Wally

5*3 pause back squats

Sit at rock bottom for a count of 3.

- Wally

5*3 pause front squats

Sit at that there bottom for a count of three.

- Wally

5*3 push press

Take 15 minutes to do
5 sets of 3 push presses

Enter the heaviest weight as your score. Enter all the weights in the comments.

- Wally

5*3 snatch grip deadlift

Add weight every set.

- Wally

5*3 sumo deadlifts

My feet are so wide. This is weird.

- Wally

5*3 tempo overhead squats

Slow down, fast up

- Wally

5*4 front squats and bent over rows

Do 5 sets of both movements, alternating between the two movements. Go as heavy as possible.

- Wally

5*5 Back Squat

Take 15 minutes to do
5 sets of 5 back squats

Don't go to a 5RM but keep it heavy.

- Wally

5*5 Deadlift

Take 15 minutes to do
5 sets of 5 deadlifts

Try and move up the weight every set. Enter your last set as the score. Enter all 5 sets in the comments.

- Wally

5*5 Deadlifts

Take 15 minutes to do
5 sets of 5 Deadlifts

Don't go up to a 5RM but make it heavy

- Wally

5*5 Weighted Dips

Do 5*5 weighted dips

Raise the weight every set, if possible. Score = heaviest set.

- Wally

5*5 front squats

Do work.

- Wally

50 burpees

50 burpees for time

- avi

50 cal row, 30 toes to bar

Row row row as fast as you can.

- Wally

5000m Row

Sit back, relax and watch the meters roll away.

- Wally

5000m Run

Run 5000 meters on our special doomsday course: cheltenham to westwood, westwood to terwilliger, terwilliger to hamiliton, touch the water fountain and come back.

- Wally

500m Row

Fastest you can row 500m.

- Wally

5RM Back Squat

5 reps for weight.

Have a partner watch you to make sure you get low enough.

- Wally

5RM Bench

5 reps for weight.

No racking the bar between reps, though you're welcome to rest at the top as much as you like between reps.

- Wally

5RM Clean

From the floor to the rack position 5 times. Rest in the rack as much as you want but it must be touch and go from the floor.

- Wally

5RM Clean and Jerk

5 reps for weight. Power or squat clean is fine. Split or power jerk is fine. Rest in the rack position as long as you
like but no resting on the floor.

- Wally

5RM Deadlift

How much weight can you "touch and go" deadlift 5 times in a row.

No resting at the bottom.

- Wally

5RM Front Squat

5 Reps of front squat for maximum weight. Feel free to rest as long as you want between reps, so long as you don't rack the bar.

- Wally

5RM Overhead Squat

5 reps for weight. Feel free to "rest" at the top as long as you like.

- Wally

5RM Push Jerk

5 consecutive reps of push jerk for weight.

- Wally

5RM Shoulder Press

5 Rep max. No assist from the legs. Feel free to hang out with the bar overhead or on your chest between reps.

- Wally

5RM Snatch

5 reps for weight. You can "rest" at the top if you like - but the ground has to be touch and go.

- Wally

7 beans from Mecca to india

5 rounds for double under reps
With 1 minute on the clock, do
5 snatches
AMRAP double unders
Rest 1 minute between rounds

Pick a weight that allows you to sustain intensity.

- Wally

8 min EMOM: 3 hang power cleans

Every minute, on the minute, for 8 minutes, do 3 hang power cleans.

- Wally

8 min EMOM: 3 position clean

EMOM 8 minutes
3 Position clean

- Wally

8 min: 3*4 skin the cats, 3*25 back extensions

You've got 8 minutes to do the work. Hop to it.

- Wally

8 minute 2 touch and go cleans EMOM

EMOM for 8 minutes do
2 touch and go cleans

- Wally

8 minute 2 touch and go snatches

EMOM for 8 minutes
2 touch and go snatches

- Wally

8 minute clean EMOM

Every minute on the minute for 8 minutes do
1 clean

- Wally

8 minute power clean/squat clean EMOM

8 minute EMOM
1 power clean
1 squat clean

- Wally

8 minute power snatch/squat snatch EMOM

EMOM for 8 minutes do
1 Power snatch
1 Squat snatch

- Wally

A Coffin is a Small Domain

5 rounds for time
10 handstand push ups
15 sit ups
10 overhead squats
15 sit ups

- Wally

A Dangerous Greed

You must go up AND down the ladder within the 12 minutes or your score is 0.

5 Squats
5 Sit Ups
10 Squats
10 Sit Ups

... keep going up the ladder, adding 5 reps each time. When you feel you've climbed high enough, come back down the same way you came up. DO NOT repeat the top "rung" of your ladder. Your score (reps) is the top number of squats and sit ups you got to.

- Wally

A Gajillion Giggling Gymnasts

3 Rounds for time
50 sit ups
25 wall ball (20/14)
5 bar muscle ups

- Wally

A Hidden World

1 min AMRAP power cleans
2 min rest
1 min AMRAP power snatches
2 min rest
6 min AMRAP
5 burpees
10 lunges
15 KB swings

- Wally

A Hutt Big Enough to Live in

2 min AMRAP double unders
2 min rest
2 min AMRAP burpees
2 min rest
5 min AMRAP
6 toes to bar
6 hang power cleans

- Wally

A Penny for your Crops

50 squats
15 KB snatch (r)
50 squats
15 KB snatch (l)
50 sit ups
15 KB snatch (r)
50 sit ups
15 KB snatch (l)

- Wally

A Rose by Any Other Name

12 minute AMRAP
6 toes to bar
12 KB swings (24/16)
24 double unders

- Wally

AMRAP 1: push jerks

Pick a weight and go crazy. As many push jerks as you can. Don't stop until the clock goes bang.

Score is your reps. Put your weight in the comments.

- Wally

Abdominal Deception

3 Rounds for time (15 minute cap)
60 second plank hold
50 sit ups
40 squats
30 double unders
20 pull ups

- Wally

Abe Lincoln

20,20,20,20,7
Pull ups
Squats
Push ups
Squats

- Wally

Achilles gets new Armor

For time, with a weight vest on:
Run 1000
50 air squats
Run 500
25 wall ball (20/14)

- Wally

Active Rest = Squats

12 Minute AMRAP
5 Chest to Overhead anyhows (155/105)
10 Knees to elbows
15 Squats

- Wally

Actually of Royal Blood

For time:
30 over unders
10 deadlifts
30 toes to bar
10 deadlifts
30/30 grasshoppers
10 deadlifts
30 GHD sit ups
10 deadlifts

- Wally

Ahmad Suradji

3 rounds for time
10 meters HS wall
15 front squats (135/95)
42 sit ups

- Wally

Ajax on the Beach

9 snatches (135/95)
15 burpees
15 snatches (95/65)
15 burpees
21 snatches (75/53)

- Wally

Akkadian Empire

2 rounds for time
15 cleans (95/65)
25 sit ups
10 cleans (135/95)
25 sit ups
5 cleans (155/105)
25 sit ups

- Wally

Alternate 3: Rope climb, bridge

Take 10 minutes to do 3 sets of each.

- Wally

Alternate 5: 10 two for 1 wall ball, ME ring row

Make the. ring rows false grip for extra fun.

- Wally

Alternate 5: 10m handstand walk, 15 back extensions

Do work. 15 minutes to get it done.

- Wally

Alternate 5: 15 ghd sit ups, 5 hspu

Make them as challenging as possible.

- Wally

Alternate 5: 15 ghd, 3 weighted pull ups

Do it. Make the pull ups heavy.

- Wally

Alternate 5: 2 cleans, 2 Turkish get ups

Increase the weight every set.

- Wally

Alternate 5: 2 front squats, 2 bent over rows

Take 15 minutes to alternate between five sets (each) of front squats and bent over rows. Two reps per set. Go as heavy as possible.

Front squat weight (heaviest) is your score. Put bent over row weights in the comments.

- Wally

Alternate 5: 2 snatches, 5 pull ups

Get heavier every set. Pull ups are strict and weighted if possible.

- Wally

Alternate 5: 20 back extensions, ME strict toes to bar

Take 15 min and get some work done.

- Wally

Alternate 5: 3 back squats, 3 shoulder press

Bounce back and forth. Highest back squat is your score.

- Wally

Alternate 5: 3 back squats, hill sprint

Add weights, add speed every round.

- Wally

Alternate 5: 3 deadlifts, 1/1 Turkish get ups

Add the weights every round if possible.

- Wally

Alternate 5: 3 deadlifts, 3 overhead squats

Each set heavier than the last.

- Wally

Alternate 5: 3 deadlifts, 3 ring dips

Weight those ring dips if you can.

- Wally

Alternate 5: 3 hang cleans, 3/3 Turkish get ups

Go back and forth so that you do 5 sets of each in 15 minutes. If you are finishing in less than 15 minutes, you probably aren't putting enough weight on the bar.

Try to add weight every set. List the hang clean as your score and list all 10 weights in the comments.

- Wally

Alternate 5: 3 hang snatch, 3 deadlifts.

Add more weight every set.

- Wally

Alternate 5: 3 overhead squats, 3 strict pull ups.

Make the pullups as hard as possible. Load them if possible.

- Wally

Alternate 5: 3 overhead squats, hill sprint

Add weight and go faster every set.

- Wally

Alternate 5: 3 power cleans, 2/2 Turkish get ups

5 sets of each. Add weight each set.

- Wally

Alternate 5: 3 power cleans, 3 BTN push presses

Snatch grip on those push presses.

- Wally

Alternate 5: 3 power cleans, 3 power snatches

Start with a weight you can do without too much trouble and try and add weight every set.

Score is your max power clean weight. Put all 10 weights in the comments.

- Wally

Alternate 5: 3 power cleans, 3 ring dips

Increase the load every set. That means the ring dips are loaded, yes?

- Wally

Alternate 5: 3 power cleans, 3/3 Turkish get ups

TGUs are a freaking slow movement.

- Wally

Alternate 5: 3 power snatches, 3 back squats

Bounce back and forth. Max back squat weight is your score, enter your power snatch weights in the comments.

- Wally

Alternate 5: 3 power snatches, 3 deadlifts

Two bars. One mission. More weight.

- Wally

Alternate 5: 3 power snatches, 3 push jerks

Do them. Add weight every set.

- Wally

Alternate 5: 3 push press, 15 ghd

Add weight to the barbell every set.

- Wally

Alternate 5: 3 push press, 3 hang cleans

Add the weight every set.

- Wally

Alternate 5: 3 push press, 3 power cleans

Try to add weight every round. Start with a weight you are sure you can do and then venture into mysterious territory.

Score is your push press max weight. Put the power cleans in the comments.

- Wally

Alternate 5: 3 split jerks, 3 bent over rows

Back And forth. Add. Weight each set.

- Wally

Alternate 5: 3 tempo front squats, 15 ghd sit ups

Slow on the way down, fast up.

- Wally

Alternate 5: 4 bent over rows, 4 snatch balance

Go back and forth between the lifts. Try and add weight every set. Enter the bent over as the score and the snatch balance in the comments.

- Wally

Alternate 5: 4 deadlifts, 4 push presses

Two bars. 15 minutes. Alternate back and forth and pile up the weights.

- Wally

Alternate 5: 4 front squats, 4 bent over rows

Load up 2 bars and go. Alternate between the moves and try to increase the weight each time.

- Wally

Alternate 5: 4 front squats, 4 snatch balances

Work. Load the bars heavier each round.

- Wally

Alternate 5: 4 power cleans, 2/2 one arm shoulder presses

Make the power cleans touch and go. Shoulder presses with a dumbbell or a kettlebell.

- Wally

Alternate 5: 5 deadlifts, 5 jerks.

Back and forth. Add weight each set.

- Wally

Alternate 5: 5 deadlifts, 5 overhead squats

Get heavier with each set.

- Wally

Alternate 5: farmer's carry, 3/3 pistols

Grab something heavy in each hand and walk on down to the corner and back.

- Wally

Alternate 5: hill sprint, 3 bar muscle ups.

Yay for running. Don't blow out your hamstrings. Do the first couple slowish.

- Wally

Alternate 5: hill sprint, 3 skin the cats

For extra fun, hold the end of the skin the cat for 10 seconds.

- Wally

Alternate 8: 1 legged dead lift, hip touches

You could use a KB or a bar for the dead lifts.

- Wally

Alternate 8: Hollow body hold,Kb snatch

Keep it simple and do right side one time and then next time go to the left side.

- Wally

Alternate 8: KB snatch, pistol

For the 30 seconds of KB snatch, stick to one hand at a time.

- Wally

Alternate 8: KB windmill, ring rows

30 second switch. Take a 30 second break inbetween.

- Wally

Alternate 8: Kb windmill, balance

Stand on that paralette, yo.

- Wally

Alternate 8: L pull ups, Turkish get ups

Only do as many as GOOD form allows.

- Wally

Alternate 8: L pull ups, handstands

Do the dance for 30 seconds then rest for 30 seconds.

- Wally

Alternate 8: L sit, 2 for 1 wall balls

They are the worst, really.

- Wally

Alternate 8: L sit, Turkish get up

30 seconds of l sit, 30 seconds of rest, 30 seconds. Of Turkish get ups, 30 seconds of rest.

- Wally

Alternate 8: L sit, bridge

Or bridge wall walks or walk overs.

- Wally

Alternate 8: L sit, frogstand

Press up into handstand from frogstand if you dare!

- Wally

Alternate 8: L sit, hip touches

30 seconds work, 30 seconds rest - do 4 sets of each.

- Wally

Alternate 8: bar muscle ups, Turkish get ups

30 seconds of bar muscle ups, 30 seconds of rest 30 seconds of Turkish get ups, 30 seconds of rest. Repeat 4 times.

- Wally

Alternate 8: bar muscle ups, handstand

Get your arms shredded... Or maybe your midline.

- Wally

Alternate 8: bar muscle ups, pistols

switch between the movements so that you do 4 sets of each with a 30 second break in between.

- Wally

Alternate 8: bridge, balance

Use a paralette or wobble board of whatevs to balance.

- Wally

Alternate 8: bridge, hip touches.

30 seconds of bridge, rest 30 seconds, 30 seconds of hip touches. 30 seconds of rest. Repeat that cycle for 8 minutes.

- Wally

Alternate 8: cartwheels, L sits

Do that dance you do so well.

- Wally

Alternate 8: chest 2 bar pullups, pistols

30 seconds on, 30 seconds off.

- Wally

Alternate 8: chest to bar pullups, cartwheels

30 seconds work, 30 seconds rest.

- Wally

Alternate 8: double unders, bridge.

30 seconds of double unders, 30 seconds of rest, 30 seconds of bridge, 30 seconds of rest. Repeat 4 times.

- Wally

Alternate 8: double unders, l-sit.

30 seconds of double unders, 30 seconds of rest, 30 seconds of l-sit, 30 seconds of rest. Repeat 4 times.

- Wally

Alternate 8: double unders, toes to bar

Do some work, get better at the movements.

- Wally

Alternate 8: floor lever, goblet squat

Keep the movements slow and fluid.

- Wally

Alternate 8: floor levers, ring dips

30 seconds of floor levers, 30 seconds of rest, 30 seconds of ring dips, 30 seconds of rest. Repeat for 4 sets each.

- Wally

Alternate 8: forward rolls, toes to bar

30 seconds of forward rolls, 30 seconds of rest, 30 seconds of toes to bar, 30 seconds of rest. Repeat 4 times.

- Wally

Alternate 8: frog stand, hollow body hold

Press up to handstand if you like.

- Wally

Alternate 8: frogstand, bridge

See if you can press out of frogstand.

- Wally

Alternate 8: goblet squat, superman hold

Raise your arms up higher, like you just don't care even more.

- Wally

Alternate 8: goblet squats, hip tpuches

Not goblin, unfortunately.

- Wally

Alternate 8: handstand, L hang

30 seconds of work, 30 seconds of rest. Alternate back and forth.

- Wally

Alternate 8: handstand, chest to bar pullups

30 second of work, 30 seconds of rest. 4 sets of each.

- Wally

Alternate 8: handstand, double unders

30 seconds of work, 30 seconds of rest.

- Wally

Alternate 8: handstand, floor lever

How many peeps know the floor lever?

- Wally

Alternate 8: handstand, hollow body hold

Take that handstand where it goes.

- Wally

Alternate 8: handstand, superman hold.

30 seconds of work followed by 30 seconds of rest. Do each movement 4 times.

- Wally

Alternate 8: hex dumbbell hold, hollow body hold

No under hooking the dumbbell.

- Wally

Alternate 8: hip touches, double unders

Do the work. If hip touches are too easy, hang for extended periods of time from one arm. With the double unders, do triples if doubles are too easy.

- Wally

Alternate 8: hip touches, hollow body hold

30 seconds of work, 30 second of work, repeat until you do 4 sets of each move.

- Wally

Alternate 8: hip touches, pistols

Yay. One arm, one leg.

- Wally

Alternate 8: hollow hold, double unders

30 seconds of hollow body hold. 30 seconds of rest. 30 seconds of double unders. 30 seconds of rest. Repeat 4 times.

- Wally

Alternate 8: hollow hold, Turkish get ups

Gotta go fast to get 1 TGU on each side.

- Wally

Alternate 8: hollow hold, bridge

30 seconds of work followed by 30 seconds of rest. Alternate between the movements and do each movement 4 times.

- Wally

Alternate 8: hollow hold, pistols

30 seconds of hollow body hold, 30 seconds of rest, 30 seconds of pistols, 30 seconds of rest.

- Wally

Alternate 8: kettlebell windmill, L sit

Keep your legs straight.

- Wally

Alternate 8: knees to elbows, handstand walk

30 seconds of work, 30 seconds of rest... Back and forth between the movements.

- Wally

Alternate 8: pistols, Bridge

30 seconds of pistols, 30 seconds of rest. 30 seconds of Bridge, 30 seconds of rest. Repeat 4 times.

- Wally

Alternate 8: pull ups, L sit

30 second work, 30 second rest.

- Wally

Alternate 8: pull ups, Turkish get ups

30 seconds of pull ups, 30 seconds of rest, 30 seconds of Turkish get ups, 30 seconds of rest. Repeat 4 times.

- Wally

Alternate 8: pullups, L sit

Hooray for the L!

- Wally

Alternate 8: ring dips, back extensions

Work. Rest. Develop technique.

- Wally

Alternate 8: ring dips, handstand work

30 seconds of dips, 30 seconds of rest, 30 seconds of handstand work, 30 seconds of rest.

- Wally

Alternate 8: ring push ups, Kb snatch

For the Kb snatches, spend the whole 30'seconds working one hand. Then next time around do the other hand.

- Wally

Alternate 8: ring push ups, jump rope

Do work. 30 seconds of work, 30 seconds of rest. 4 sets of each.

- Wally

Alternate 8: ring rows, L sit

30 seconds of ring rows, 30 seconds of rest, 30 seconds of L sit, 30 seconds of rest. Repeat 4 times.

- Wally

Alternate 8: skin the cat, L sit hold

30 seconds of each, rest for 30 inbetween.

- Wally

Alternate 8: skin the cat, balance

30 seconds of skin the cat, 30 seconds of rest. 30 seconds of balance practice, 30 seconds of rest.

- Wally

Alternate 8: skin the cat, bridge

30 seconds of work followed by 30 seconds of rest. Focus on technique.

- Wally

Alternate 8: skin the cat, frogstand

Press out to handstand for extra credit.

- Wally

Alternate 8: skin the cat, hollow body hold

30 seconds of work, 30 seconds of rest. Alternate between the 2 moves and do each move 4 times.

- Wally

Alternate 8: skin the cat, hollow body holds.

30 seconds of skin the cat work, 30 seconds of rest. 30 seconds of hollow body holds, 30 seconds of rest.

- Wally

Alternate 8: skin the cat, wall ball

Stop being so sloppy with your wall balls.

- Wally

Alternate 8: strict HSPU, muscle ups

Do some work, will ya?

- Wally

Alternate 8: strict pull ups, hspu

Do work. Lots of it.

- Wally

Alternate 8: toes to bar, Kb snatch

Do the 30 second dance.

- Wally

Alternate 8: toes to bar, Turkish get ups

30 seconds on, 30 seconds off. Switch between the moves and do 4 sets of each.

- Wally

Alternate 8: toes to bar, bridge

30 sec of work, 30 seconds of rest - 4 sets of each.

- Wally

Alternate 8: toes to bar, handstands.

Alternate between practicing toes to bar and handstands for 8 minutes. Work for 30 seconds and rest for 30 seconds,

- Wally

American Cockroach

3 RFT
29 double unders
7 thrusters (115/83)
53 double unders
7 thrusters (115/83)

- Wally

Andrei Chikatilo

5 rounds for time
11 snatches (95/65)
11 toes to bar
1 minute rest

Do not include the final rest in your time.

- Wally

Andrew Johnson

3 rounds
20 push ups
8 deadlifts (225/155)
10 HSPU
8 deadlifts (225/155)

- Wally

Angie

100 pull ups
100 push ups
100 sit ups
100 squats

pull up standard = kip or strict, chin above bar. no bands.

push up standard = from the toes, chest touches the ground at the bottom, arms straighten ALL the way out at the top.

sit up standard = un-anchored, butterfly the feet, hands touch the floor behind you, BOTH hands touch the feet in front of you.

squat standard = hip crease below knee at the bottom, stand up ALL the way at the top.

To post on the leader board, you must do all movements "standard" and you must do all 100 of one movement before moving on to the next movement.

- Wally

Annie

50,40,30,20,10: Double Unders and Sit Ups

- Wally

Anyhow?

10,9,8,7,6,5,4,3,2,1
Ground to overhead anyhow (135/95)
Box jump (24")

- Wally

Anyone Lived in a Pretty How Town

3 rounds for time
Run 500
5 bar muscle ups
15 thrusters

- Wally

Aphid

4 rounds for time
15 KB swings (32/24)
12 HSPU
15 wall ball
Every 2 min stop and do 8 burpees

- Wally

Appeal to the Grammarians

3 Rounds, each for time
21 Thrusters
21 Pullups
Rest 2 minutes

- Wally

April May Shower Flowers

30 wall ball (20/14)
Run 500m
20 2 for 1 wall ball (20/14)
Run 500m
10 wall ball burpees. (20/14)

- Wally

Aquilegia formosa

2 rounds for cumulative reps
5 min AMRAP
5 snatches (95/65)
7 toes to bar
9 push ups
2 min rest between rounds

- Wally

Ardipithecus Kadabba

1 min AMRAP burpees
2 min rest
1 min AMRAP box jumps
2 min rest
5 min AMRAP
5 cleans (135/95)
5 burpees
5 box jumps(24)

- Wally

Ardipithecus ramidus

1 min AMRAP double unders
2 min rest
1 min AMRAP push ups
2 min rest
5 min AMRAP
24 double unders
12 push ups
8 wall ball

- Wally

Armadillidiidae

Run 1000
50 wall ball
25 deadlifts (225/155)

- Wally

Arms Race Erase

12 Minute AMRAP
20 Double unders
15 Wall ball (20/14)
10 Push ups

- Wally

Aryan Brotherhood

21,15,9
KB swing
HSPU
reverse burpee

- Wally

At At Wrap

Tabata hollow body hold
Tabata pull ups
5 min AMRAP
8 box jumps
8 push presses

- Wally

August Vollmer

3 rounds, each for time
25 wall ball
20 KB swings
15 toes to bar
2 min rest

- Wally

Australopithecus afarensis

Tabata
Toes to bar
Split jumps
Pull ups
Double unders

- Wally

Australopithecus africanus

3 rounds for time
21 wall ball
15 toes to bar
9 burpees

- Wally

Australopithecus anamenis

5 snatches
Run 500
10 snatches
Run 500
20 snatches

Pick weights such that ideally you could do all the reps unbroken. That means you're gonna need to change the weights.

- Wally

Australopithecus garhi

5 cleans (heavy)
run 500m
10 cleans (medium)
Run 500m
20 cleans (light)

Try and scale the weights such that you can do all the clean reps unbroken.

- Wally

Australopithecus sediba

3 rounds, each for time
15 deadlifts
15 box jumps
15 wall ball

2 min rest inbetween rounds

- Wally

Babylonian Empire

3 rounds for time
15 thrusters (95/65)
15 squats
15 handstand push ups
15 squats

- Wally

Badger

Three Rounds For time

30 Squat Cleans 65/95
30 Pullups
800 M Run

50 Minute cap

- MarkB

Barbara

5 rounds, each for time
20 pull ups
30 push ups
40 sit ups
50 squats

rest 3 minutes between each round.

for recording purposes, enter your time as one total time (including the 4 rest periods). list your individual round times in the comments.

- Wally

Barbell Complex: 1 power snatch, 2 snatch balances, 3 OHS

12 minutes to go as heavy as possible. 5 attempts max.

- Wally

Battle Nap

4 min AMRAP
10 burpees
15 Kb swings (24/16kg)

1 min rest

4 min AMRAP
10 push ups
15 KB swings (24/16kg)

- Wally

Battle of North Hollywood

3 rounds, each for time
Run 500m
1 min AMRAP snatches
Rest 2 min

Barbell should be around 60% of your 1rm

- Wally

Bear Complex

5 Rounds of (each for weight)
7 Cycles of
1 power clean
1 front squat
1 push press
1 back squat
1 push press (off the back)
rest as needed between rounds

You may combine the squats and presses into thruster actions.

You may NOT rest the bar on the ground during a cycle.

Score = highest weight of the 5 rounds. List all five scores in the comments.

- Wally

Because Seven Ate Nine

10 min AMRAP
7 Overhead squats (95/65)
8 Box jumps (24″)
9 Wall ball sit ups (20/14)

- Wally

Bed Bugs Bite

3 Rounds for T2B reps
With 1 minute on the clock, do
12 Thrusters (95/65)
AMRAP toes to bar
Rest 1 minute

Rest 1 minute

3 Rounds for Thruster reps
With 1 minute on the clock, do
12 Toes to bar
AMRAP thrusters (95/65)
Rest 1 minute

Score = total reps between the two AMRAPS

- Wally

Beg for Achilles

Tabata push ups
4 min AMRAP
4 clean and jerks (135/95)
8 box jumps (24)

- Wally

Belladonna

12 min AMRAP
5 cleans (155/105)
10 reverse burpee box jumps (24)

- Wally

Bellis Perennis

2 min AMRAP Sit ups
1 min rest

2 min AMRAP Push ups
1 min rest

2 min AMRAP KB swings (24/16)
1 min rest

5 min AMRAP
15 KB swings
12 sit ups
9 push ups

- Wally

Benjamin Harrison

12 min ascending ladder
15 snatches (75/53)
15 toes to bar
15 snatches (95/65)
15 toes to bar
15 snatches (115/83)
15 toes to bar
15 snatches (135/95)
15 toes to bar
Etcetera

Score is total reps of all movements.

- Wally

Binary

3 rounds for time
15 snatches
15 lateral box jumps
15 pullups

- Wally

Birthdaze

20 minutes on the clock...

1000 meter run buy in
then

AMRAP with remaining time
32 wall ball sit ups (20/14)
16 KB swings (24/16kg)
8 strict pull ups

- Wally

Black Guerilla Family

With 15 min on the clock, do
Run 1500
AMRAP
5 pull ups
10 push ups
15 squats

- Wally

Bloods

3 rounds, each for time
15 deadlifts
15 box jumps
Corner run
Rest 2 min

- Wally

Blue Rose

Run 500

21,15,9
Handstand push ups
Toes to bar

Run 500

- Wally

Bobbies and Peelers

3 rounds for reps
3 min AMRAP
3/3 front rack lunges
6 broad jumps
1 min rest between amraps

- Wally

Body Round the Town

7 bar muscle ups
14 reverse burpees
21 wall ball
Run 500m with the ball
21 wall ball
14 reverse burpees
7 bar muscle ups

- Wally

Bodyweight Delight

12 Minute AMRAP
15 Double unders
10 Push ups
5 Pull ups

- Wally

Bombardier Beetle

5 RFT
5 bar muscle ups
7 chest to overhead anyhows (145/100)
9 Reverse burpees

- Wally

Bonnie and Clyde

For time
25 KB swings
25 burpees
Run 500
25 burpees
25 KB swings

- Wally

Boss Tweed

50 sit ups
1 lap OHL
40 grasshoppers (2=1)
1 lap OHL
30 seconds hollow body hold
1 lap OHL
20 toes to bar
1 lap OHL
10 meters gut walk

- Wally

Boston Police Union

5 rounds for total DU reps
With 1 minute on the clock do
3 deadlifts
AMRAP double unders
Rest 1 minute

- Wally

Bowery Boys

For total working time
15 snatches
25 wall ball
Rest 2 min
15 cleans
25 wall ball
Rest 2 min
Run 500

- Wally

Box Jumps

2 minute AMRAP of 24" box jumps. Hips must open ALL the way at the top.

- Wally

Boxing Fran

21,15,9
Thrusters (100/70)
Box jumps (24")

- Wally

Bracket Run Bracket

With a partner do (in any order except for the runs)

Run 500
50 Box Jumps (24")
50 Cleans
50 Push ups
200 Double unders
Run 500

- Wally

Bull

3 rounds, each for time
Run 500
50 back extensions
Rest 2 min

- Wally

Burpee tax

21,15,9
KB swings (32/24kg)
Toes to bar

X = minutes elapsed

With the passing of each minute, do X burpees.

- Wally

Burpees

As many burpees as you can in 2 minutes. Chest must touch the ground on each rep. Hips must open at the top, feet must come off the ground and hands must clap above the head.

- Wally

But I'm not dead Yet

21,15,9
Overhead squat
Pullups

- Wally

Byzantine empire

9 min AMRAP
1 lap lunges
9 push presses (95/65)
9 overhead squats

1 min rest

2 min AMRAP
Box jumps (24)

- Wally

California Republic

2 rounds
5 snatches (135/95)
25 wall ball (20/14)
2 laps bear walk

28 burpees

- Wally

Camassia quamash

2 rounds for cumulative reps
5 min AMRAP
3 bar muscle ups
5 cleans (135/95)
12 burpees
2 min rest

- Wally

Cantina Time: 5/4

3 rounds for time
21 box jumps
15 KB swings
9 hang cleans

- Wally

Carbonite Dreams

12 minute AMRAP
5 pullups
10 push ups
10/10 split jumps

- Wally

Card Player to Cloud City

3 rounds for time
5 deadlifts
15 burpees
50 sit ups

- Wally

Cardoon

2 rounds for reps
1 min AMRAP burpees
1 min rest
1 min AMRAP split jumps
1 min rest
1 min AMRAP power snatches
1 min rest
2 min AMRAP
5 burpees
5/5 split jumps
5 power snatches

Barbell = 60% of your 1rm

- Wally

Catalogue of the Forces

7 min ascending ladder
2 thrusters
2. Chest to bar pullups
4 thrusters
4 chest to bar pullups
Keep incrementing by 2. Bar is 95/65.

- Wally

Centipede

3 rounds
15 cleans
15 burpees
Rest 2 minutes between rounds

Pick a scaling that allows you to sprint and recover fully... Preserve intensity.

- Wally

Character of the Happy Warrior

For reps
2 rounds
3 minute AMRAP
10 overhead squats
10 toes to bar
2 min rest

2 min AMRAP burpees

- Wally

Charles Manson

12 minute AMRAP
6 deadlifts (225/155)
6 handstand push ups
6 pull ups

- Wally

Chester A. Arthur

2 min AMRAP double unders
1 min rest
12 min AMRAP
3 bar muscle ups
3/3 pistols
3 cleans (155/105)

Score is number of reps (12 per round) of the second AMRAP. List the doubles in the comments.

- Wally

Chrysanthemum

5 min AMRAP
10 thrusters (95/65)
10/10 grasshoppers

2 min rest

5 min AMRAP
5/5 pistols
10 hang power cleans (135/95)

- Wally

Cindy

20 minute AMRAP
5 pull ups
10 push ups
15 squats

Total reps = score.
Each round = 30 reps.

- Wally

Cindy loo

20 min AMRAP
5 pull ups
10 push ups
15 squats

Enter your TOTAL reps for score.
1 round = 30 reps.

- Wally

Citizen Review Board

50 thrusters
Rest 2 minutes
25 thrusters
Rest 2. Minutes
100 sit ups

- Wally

Civil War Births the IRS

10 min 40 second AMRAP
15 wall ball (20/14)
10 push ups
10 KB swings (24/16)

- Wally

Clean and Jerk EMOM

EMOM for 8 minutes do
1 clean and jerk

- Wally

Clean high pull and Clean EMOM

EMOM for 4 minutes
Clean high pull

Rest 2 minutes

EMOM for 4 minutes
Clean

Highest clean weight = score. Record all your numbers in the comments.

- Wally

Clean ladder (+10lb every 30 sec)

Start with some weight, then every 30 seconds add 10 pounds. Stop when you fail - your score is the highest weight you successfully lifted.

- avi

Clean ladder (+10lb every 45 sec)

Start at a medium weight so that you can get at least 5 reps.

- Wally

Coastal Sneezeweed

For time:
10 cleans (155/105)
10 box jumps (30)
2 rounds
10 cleans (135/95)
10 box jumps (24)
3 rounds
10 cleans (95/65)
10 box jumps (20)

- Wally

Confederate States of America

61 double unders
Run 1000m
65 double unders
21 two for one wall ball (20/14)

- Wally

Continuum of Force

3 rounds for reps
4 min AMRAP
12 wall ball
3 bar muscle ups
Corner run
1 minute break between

- Wally

Cost of Compliance

12 cleans
24 box jumps
9 cleans
18 box jumps
6 cleans
12 box jumps

Bar=155/105
Box=24

- Wally

Counting Down the Killers

10,9,8,7,6,5,4,3,2,1
Kb snatch (right) (24/16kg)
Pull ups
Kb snatch (left) (24/16kg)
Push ups

- Wally

Cow Killer

With 2 minutes on the clock, do
10/10 split jumps
20 sit ups

If you survive, add two reps to each movement and when the clock beeps, do it again.

Score is the total number of reps you complete.

- Wally

Crickets

2 laps broad jump

3 rounds
15 knees to elbows
20 wall ball

2 laps broad jump

- Wally

Crips

2 rounds for time
16 KB snatches (r)
1 Turkish get up (r)
16 step ups
16 KB swings
Corner carry
16 KB snTches (l)
1 Turkish get up (l)
16 step ups
16 KB swings

- Wally

Crisis Love

10 box jumps
50 sit ups
20 box jumps
50 sit ups
30 box jumps
50 sit ups

- Wally

CrossFit Portland competitors wod

3 rounds for total reps

3 min AMRAP
7 wall ball (20/14)
3 pull ups

3 min rest

3 min AMRAP
5 power snatches (75/53)
5 push ups

3 min rest

3 min AMRAP
20 double unders
5 burpees

3 min rest

For the purposes of counting, every 4 double unders equals one rep, thus making every round of each of the 3 AMRAPs worth 10 reps.

- Wally

CrossFit Total

1RM Deadlift
1RM Back Squat
1RM Shoulder press

as many warmup sets as you like - then you get 3 attempts, which you must declare BEFORE each lift. You do not have to use all three attempts for each lift.

Take your highest successful attempt from each of the three lifts and add it together for a total weight.

- Wally

Crushed beans wrapped in fat

Run 1000
50 KB swings
50 push ups
50 toes to bar
100 squats
100 double unders
Run 1000

- Wally

DT

5 rounds for time
12 deadlifts
9 hang cleans
6 chest to overhead anyhows
Barbell = 155/105

- avi

Daggerpod

10,9,8,7,6,5,4,3,2,1
Deadlifts (225/155)
Toes to bar

- Wally

Damsel in Distress

3 rounds, each for time
21 box jumps
15 chest to overhead anyhows
Rest 2 minutes

- Wally

Dandelion Spray

3 rft
50 squats
5 cycles of
1 clean
1/1 lunges w/ bar in front rack

- Wally

Daniel

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

- avi

Daniel Caramago

For time:
80 double unders
10 squat cleans (135/95)
Run 500 m
Rest 1 minute
54 double unders
10 squat snatches (95/65)
Run 500 m

- Wally

Darth Wally

2 rounds for time
Farmers carry (one arm)
25 push ups
Rack carry (one arm)
15 pull ups
Overhead carry (one arm)
Run 400

- Wally

Deadlift Every 40 Seconds

Like the title says:

Every 40 seconds for 6 minutes do 1 deadlift.

- Wally

Deadlift, Highpull & Clean EMOM

EMOM 8 minutes
Deadlift
Clean grip high pull
Clean

- Wally

Deadweight Loss

Repeat until failure

With 2 minutes on the clock, do
2 + 2x cleans
2 + 2x HSPU
Where x = number of elapsed rounds

- Wally

Death By Pullups

Do 1 pull up the first minute, 2 the second, 3 the 3rd, etc until you can not continue.

Score = total number of pull ups. Thus if you finished 4 rounds and then did 1 pull up in the 5th round your score would be 1+2+3+4+1=11

- Wally

Death and Taxes

5 rounds for burpee reps
With 1 minute on the clock, do
3 clean and jerks (body weight)
Then with the remaining time, AMRAP burpees
Rest 1 minute between rounds

- Wally

Death of Achilles

100 double unders
Run 500
25 lateral box jumps (20")
15 broad jump burpees

- Wally

Denisovan

3 REFT
25 wall ball
15 deadlifts
Rest 2 minutes between rounds
Scale so you can go unbroken

- Wally

Desert Indian Paintbrush

5 rounds for pull-up reps
With 1 min on the clock do
10 burpees
AMRAP pullups

Rest 1 minute between rounds

- Wally

Detox

3 rounds, each for time
50 double unders
30 push ups
15 toes to bar
Rest 2 minutes between rounds

- Wally

Dewey-fied

5 rounds for burpee reps
3 deadlifts
2 cleans
1 jerk
AMRAP burpees
Rest 1 minute

Each round is one minute. You pick the weight of the barbell. Score is the burpee reps.

- Wally

Dianne

21,15,9
Deadlifts (225/155)
Handstand Push Ups

- Wally

Dicentra formosa

4 rounds for time
16 SDLHP (75/53)
14 box jumps (24)
12/12 grasshoppers

- Wally

Diomed's Body Count

5 rounds for total box jump reps

With one minute on the clock do
5 thrusters (135/95)
AMRAP box jumps (24)

One minute rest between rounds.

- Wally

Direct vs Indirect taxes

2 min AMRAP double unders
With 2 minutes, do x thrusters where x=(double unders/10)
2 min AMRAP box jumps (24)
With 2 minutes, do x thrusters where x=(box jumps/5)
2 min AMRAP broad jump lengths
With 2 minutes, do x thrusters where x=broad jump lengths

Score is total thrusters. Failure to do all the thrusters required in the 2 minutes results in a score of 0 for that section.

- Wally

Do What First?

Buy in: Tabata bottom to bottom squats
20 seconds work
10 seconds "rest" (bottom of the squat)

then, with no pause...

3 rounds for time
21 KB swings (32/24kg)
35 Sit ups

Score is the time for the 3 rounds. Put your tabata score (lowest # of squats) in the comments.

- Wally

Do Work

3 RFT
15 thrusters (95/65)
15 lateral hops (over bar. 2=1)
15 over/unders

- Wally

Don't Call it a Swing, It's been a Lunge for Years

For time: (15 minute cap)
21 KB swings (32/24kg)
3 Rounds
1 Length of lunges
7 Burpees
15 KB swings (32/24kg)
2 Rounds
1 Length of lunges
7 Burpees
9 KB swings (32/24kg)
1 Length of lunges
7 Burpees

- Wally

Don't Kiss Your Sister

3 rounds for time
1 lap broad jump
21 KB swings
12 snatches

- Wally

Double Decker

12 Minute AMRAP
5 Toes to bar
5/5 Split jumps
5 Russian wall ball sit ups (20/14)

- Wally

Double unders

2 minute AMRAP double unders, as many as you can.

- Wally

Dragonfly

2 laps bear walk

3 rounds
50 sit ups
25 KB swings (24/16)

2 laps bear walk

- Wally

Drink Me (Alice)

2 min AMRAP
8 KB swings (32/24kg)
4 Box jumps (30")

2 min rest

3 min AMRAP
12 KB swings (24/16kg)
6 Box jumps (24")

3 min rest

4 min AMRAP
16 KB swings (16/12kg)
8 Box jumps (20")

- Wally

Droid Chop Shop

10,9,8,7,6,5,4,3,2,1
Deadlift
Handstand push up

- Wally

EMOM 4: 3 power cleans, emom 4: 1 squat clean

Do some touch and go reps then go heavy. Squat clean weight is your score.

- Wally

EMOM 4: 3 power snatches, EMOM 4: snatch

Make the power snatches touch and go, okay? Snatch weight is your score. List the power snatches in the comments.

- Wally

EMOM 4: clean high pull, EMOM 4: clean

Do part of the lift, then do all of the lift.

- Wally

EMOM 4: hang clean, EMOM 4: clean

Do the hang cleans to get the hips opening and then after 4 minutes, switch to going from the floor.

- Wally

EMOM 4: hang snatch, emom 4: snatch

This is the dance we do to make our form better, yes?

- Wally

EMOM 4: high hang clean, EMOM 4: clean

Because you want to get better at cleaning.

- Wally

EMOM 4: high hang snatch, emom 4: snatch

High hang for 4 minutes then from the floor for 4.

- Wally

EMOM 4: snatch balance, EMOM 4: snatch

Do the barbell dance. Snatch weight is your score. Put your snatch balances in the comments.

- Wally

EMOM 4: snatch high pull, EMOM 4: snatch

Prepare the movement with the high pull. Keep the bar close.

- Wally

EMOM 5 min 3 position clean, EMOM 5 min clean

EMOM for 5 min
3 position clean

2 minute rest

EMOM for 5 min
clean

- Wally

EMOM 5 min Power snatch, Snatch

EMOM 5 minutes
Power snatch
2 minute rest
EMOM 5 minutes
Snatch

- Wally

EMOM 5 min power clean, 5 min clean

EMOM for 5 minutes
Power clean
Rest 2 minutes
EMOM for 5 minutes
Clean

- Wally

EMOM 5 min: 3 position snatch, EMOM 5 min: snatch

EMOM for 5 minutes do
3 position snatch

2 minute rest

EMOM for 5 minutes do
Snatch

List high snatch weight as score.

Write your 3 position weight in the comments

- Wally

EMOM 5: 5 hang power cleans

Tiring little thing, ain't it?

- Wally

EMOM 5: 5 hang power snatches

Yikes. Feels like a metcon.

- Wally

EMOM 5: Snatch

Add weight each set.

- Wally

EMOM 5: cleans

One a minute.

- Wally

EMOM 5: power snatch

Add weight if your form isn't crap.

- Wally

EMOM 6: hang clean, clean. AMRAP 1: cleans.

Practice heavy for six minutes then rest a minute and go a bit lighter but as many reps as you can.

- Wally

EMOM 6: hang snatch

Get under the bar!

- Wally

EMOM 8 min, alternate power/squat clean

Every minute on the minute for 8 minutes alternate between
A: Power clean
B: Squat clean

This means you only do ONE lift per minute. Don't change the weights between the two lifts. Try doing the SAME weight for both movements.

- Wally

EMOM 8 min: 2 hang cleans

Every minute on the minute for 8 minutes do
2 hang cleans

Score = heaviest weight

List all weights in the comments.

- Wally

EMOM 8 min: 2 hang snatches

Every minute on the minute for 8 minutes do
2 hang snatches

heaviest set = score

list all weights in the comments.

- Wally

EMOM 8 min: 5 pull ups, 5 hspu

Make them chest to bar and strict just for giggles.

- Wally

EMOM 8 min: Clean + Front squat

Every minute on the minute for 8 minutes do
1 full clean + 1 front squat

- Wally

EMOM 8 min: deadlift then clean

EMOM for 8 min
Deadlift
Clean

- Wally

EMOM 8 min: snatch

Every minute on the minute for 8 minutes
Snatch

- Wally

EMOM 8 min: snatch high pull, snatch

EMOM 8 min
Snatch high pull
Snatch

- Wally

EMOM 8 minutes pause clean

EMOM 8 minutes
clean
sit at the bottom for 3 seconds
stand

- Wally

EMOM 8 minutes, alternate power/squat snatch

EMOM for 8 minutes, alternate between A and B
A: 1 Power snatch
B: 1 Squat snatch

- Wally

EMOM 8: 1/1 Turkish get ups

Focus on good technique.

- Wally

EMOM 8: 2 cleans

Touch and go.

- Wally

EMOM 8: 2 deadlifts

Every minute, pick the bar up twice. Go heavy.

- Wally

EMOM 8: 2 jerks

Focus on one point of technique.

- Wally

EMOM 8: 2 position clean

Once from the power position and once from the floor.

- Wally

EMOM 8: 2 position snatch

Power position then floor.

- Wally

EMOM 8: 2 push presses

Two reps every minute.

- Wally

EMOM 8: 2 snatch balances

Every minute in the minute for 8 minutes, drop like a rock under the barbell - twice. Even better, pull yourself under.

- Wally

EMOM 8: 2 snatches

Sit down all the way, friends.

- Wally

EMOM 8: 2 split jerks

From the rack, if you got one.

- Wally

EMOM 8: 25 double unders, 5 toes to bar

It's a lot of work to do in a minute, yes?

- Wally

EMOM 8: 3 bent over rows, 5 strict hspu

Do both moves every minute. Make that barbell heavy.

- Wally

EMOM 8: 3 cleans

Touch and go.

- Wally

EMOM 8: 3 deadlifts

Pick up a really heavy barbell 3 times every minute for 8 minutes.

- Wally

EMOM 8: 3 hang power snatches

Sometimes not sitting all the way down can give you some insight into earlier pieces of the lift. Start from the hang and bang out 3 lifts in a minute.

- Wally

EMOM 8: 3 position clean

Every minute for 8 minutes do the 3 position clean. That means once from high hang, once from hang and once from the floor. Yes, you should squat every time.

- Wally

EMOM 8: 3 position snatch

High hang, hang, floor. Squat every rep.

- Wally

EMOM 8: 3 push press

Because your form sucks.

- Wally

EMOM 8: 3/3 pistols, 5 dips

Bet that's hard.

- Wally

EMOM 8: 5 HSPU, 3 l pull ups

Holy abs, batman!

- Wally

EMOM 8: 5 box jumps, 5 chest to bar pull-ups

Both moves every minute. Make the box big.

- Wally

EMOM 8: 5 overhead squats.

40 reps of FUN!

- Wally

EMOM 8: 5 strict pull ups, 5 hspu

Do the dance you love to do. If it is too hard, reduce the quantity. If it is too easy, increase it.

- Wally

EMOM 8: 5 toes to bar, 5 box jumps

You will survive. Probably.

- Wally

EMOM 8: 5 toes to bar,15 back extensions

Work for a minute. Enjoy the rest by working faster.

- Wally

EMOM 8: 5 upright rows, 3 skin the cats

Aggressive gymnastic demands? Is this a better or worse format?

- Wally

EMOM 8: 6 wall balls

Or whatever number so that you are sustaining a relatively easy effort and can look at good technique.

- Wally

EMOM 8: KB snatch

Every minute. Do work.

- Wally

EMOM 8: Turkish get up

Shoulder prehab

- Wally

EMOM 8: alternate 2 snatch balances, 2 snatches

Every minute on the minute for 8 minutes, alternate between doing 2 snatch balances and 2 snatches. This means you will do ONE or the other movement each minute, NOT both.

Minute 1 - snatch balance
Minute 2 - snatch
Minute 3 - snatch balance
...

And so on.

- Wally

EMOM 8: alternate clean, power clean

Do the dance. Lift the barbell.

- Wally

EMOM 8: alternate high hang snatch, snatch

Because the high hang will make you more awesome.

- Wally

EMOM 8: alternate snatch, power snatch

Focus your technique, not your tension.

- Wally

EMOM 8: clean

Get under bar dot com.

- Wally

EMOM 8: clean + 1 front squat

Unless you power clean then sit twice.

- Wally

EMOM 8: clean + 2 jerks

Get more jerk practice.

- Wally

EMOM 8: clean and jerk

Every minute on the minute for 8 minutes. Pick the bar up and then split jerk it three times.

- Wally

EMOM 8: clean and jerk

Every minute on the minute for 8 minutes. Pick the bar up and then split jerk it.

- Wally

EMOM 8: clean grip shrug, clean

Use the shrug to learn the timing of your high pull.

- Wally

EMOM 8: clean high pull, clean

Every minute on the minute for 8 minutes do 1 clean high pull and then 1 clean.

- Wally

EMOM 8: descending cleans

3 at high hang
3 at hang
3 from floor.

- Wally

EMOM 8: descending snatches

One a minute. First 3 from power position. Next three from hang. Last 3 from the floor.

- Wally

EMOM 8: handstand walk

You pick how much you walk each minute.

- Wally

EMOM 8: hang clean, clean

One above the knees, one from the floor.

- Wally

EMOM 8: hang power clean, power clean

Don't squat. Instead, work everything else. Duh.

- Wally

EMOM 8: hang snatch, snatch

From the knees, then the floor.

- Wally

EMOM 8: high hang clean

Because it will make you better.

- Wally

EMOM 8: high hang clean, clean

Get your hips to open, friends.

- Wally

EMOM 8: high hang clean, hang clean + jerk

Every minute on the minute do a high hang, a hang clean and then a jerk.

- Wally

EMOM 8: high hang snatch, power snatch

Get thy hips to blow up.

- Wally

EMOM 8: high hang snatch, snatch

Aka 2 position snatch.

- Wally

EMOM 8: high hang snatch, snatch balance

The bar goes up and down.

- Wally

EMOM 8: pause snatch

Pause 3 seconds at the knee.

- Wally

EMOM 8: power clean + 3 split jerks

Every minute on the minute for 8 minutes. Pick the bar up and then split jerk it three times.

- Wally

EMOM 8: power clean, clean

Do both lifts every minute.

- Wally

EMOM 8: power snatch + squat snatch

Two lifts every minute.

- Wally

EMOM 8: push jerk, split jerk

One for the money and also one other one for the money.

- Wally

EMOM 8: shrug, high pull, snatch

Keep the bar close.

- Wally

EMOM 8: snatch + 2 overhead squats

Or 3, if you don't squat snatch.

- Wally

EMOM 8: snatch + one overhead squat

Unless you power snatch... Then squat twice.

- Wally

EMOM 8: snatch balance/snatch

For the first 4 minutes do 3 snatch balances then switch to snatches.

- Wally

EMOM 8: snatch high pull, snatch

Every minute on the minute for 8 minutes do one high pull followed by one snatch.

- Wally

EMOM 8: snatch shrug, snatch

Patient elbows, close barbell.

- Wally

EMOM 8: snatch, 3 overhead squats

Or one squat snatch and 2 overhead squats.

- Wally

EMOM 8: squat clean + 2 front squats

Unless you power clean then sit 3 times.

- Wally

EMOM 8: toes to bar

Pick a number and stick with it. Aim for solid technique for all sets, don't flop your way through.

- Wally

EMOM 9: snatch

3 from power. 3 from hang. 3 from floor.

- Wally

EMOM alternating snatch/power snatch

For 8 minutes, every minute on the minute do one lift. Alternate lifts between:

Snatch
Power Snatch

- avi

EMOM for 5 minutes clean & 2 jerks then clean & jerk

EMOM 5 minutes
clean
push jerk
split jerk

rest 2 minutes

EMOM 5 minutes
clean
jerk

- Wally

EMOM for 8 minutes 2 deadlifts

Like the title says.

EMOM for 8 minutes do
2 deadlifts

- Wally

EMOM for 8 minutes Snatch balance

Every minute on the minute for 8 minutes
Snatch Balance

Score = highest weight

record all scores in comments.

- Wally

Earwig

21,15,9
Thruster (95/65)
Toes to bar

- Wally

Elizabeth

21,15,9
Cleans (135/95)
Ring Dips

- Wally

Elizabeth Bathory

4 rounds
20 KB swings (24/16 kg)
20 pull ups
Then, finish with 80 squats.

- Wally

Equilibrium Lost

10 Minute AMRAP
6 Reverse burpee box jumps (20″)
8 Handstand push ups

- Wally

Ethiopia

3 RFT
2 laps bear
15 overhead squats

- Wally

Ethiopian Empire

8 min AMRAP
5 deadlifts (255/205)
15 over/unders

1 min rest

1 min AMRAP power snatches @ 60% of 1rm

Score=reps of first AMRAP. Put snatch weight and reps in comments.

- Wally

Every 2 min for 14 min: clean

Lots of time. Go heavy.

- Wally

Every 2 min for 8 min: 4. Deadlifts & 8 HSPU

The name says it all. You end up doing 5 sets. Score is your deadlift weight. Write in the comments if you could sustain the handstand push ups.

- Wally

Every 2 min for 8 min: clean and jerk

Lots of time. Go heavy.

- Wally

Every 2 minutes for 8 minutes: snatch

Go heavy... It's only 5 reps.

- Wally

Every 40 sec for 6 min: power snatch

It is a quicker pace. Nail the lift and pick ONE thing to work on for the next iteration.

- Wally

Every 90 sec for 6 min: 5 cleans

Every 90 seconds for 6 minutes, pick the bar up from the floor and bring it to rack position 5 times.

- Wally

Every 90 seconds for 9 min dl,hp,cl

Every 90 seconds for 9 minutes do
Deadlift
High pull
Clean

- Wally

Every 90 seconds for 9 minutes

Every 90 seconds for 9 minutes
do 1 snatch

- Wally

Everybody Gang

2 rounds
15 snatches
15 burpees

2 min rest

2 rounds
15 cleans
15 burpees

- Wally

Excess Burden of Taxation

With a 15 minute clock, do
Run 500m
50 wall ball (20/14)
Run 500m
50 back extensions
Then with your remaining time, AMRAP
10 overhead squats (95/65)
10 burpees

Score = reps in the amrap

- Wally

Expatriation Tax

2 rounds for time
12 Front squats (135/95)
12 burpees
Run 500m carrying a medicine ball (20/14)

- Wally

Express train

7 rounds for time
3 snatches (115/83)
5 reverse burpee back rolls

- Wally

Extra Wide

3 Rounds for time
Run 500m
15 Chest to bar pull ups
9 Snatches (95/65)

- Wally

FBI

5 rounds for total broad jump reps
With 1 minute on the clock do
3 cleans
AMRAP broad jumps
Rest 1 minute between rounds

- Wally

False Idols

Nothing to see here, move along.

- Wally

Faux Achilles

For time :
9 thrusters (135/95)
35 GHD sit ups
15 thrusters (115/83)
35 GHD sit ups
21 thrusters (95/65)

- Wally

Fight Gone Bad

3 Rounds for Reps
Wall-ball, 20 pound ball, 10 ft target
Sumo deadlift high-pull, 75 pounds
Box Jump, 20" box
Push-press, 75 pounds
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

If not done as prescribed, record your results but don't check "show on leaderboard"

- Wally

Fighting the River

AMRAP till you can't get another rep
15 squats
10 push ups
5 toes to bar

Every minute stop and do x snatches (115/83) where x = the number of minutes elapsed.

- Wally

First Persian Empire

44 push presses (95/65)
44 box jumps (24)
44 GHD sit ups
44 burpees

- Wally

Five Points Gang

12 min AMRAP
35 double unders
15 KB swings

- Wally

Flat Tax

10 min AMRAP
10 wall ball sit ups
10 front squats (95/65)
10 snatches (95/65)

- Wally

Foolish Mortals

Buy in: Tabata cleans (155/105)
Then, with no pause, for time:
35 kb swings (24/16kg)
25 knees to elbows
15 chest to overhead anyhows (155/105)

Score = time

Note number of tabata cleans in the comments.

- Wally

Force Choke This!

3 rounds for time
12 clean and jerks
21 box jumps

- Wally

Fran

21,15,9 Thrusters (95/65) & Pull Ups

- Wally

Franklin Pierce

2 rounds
14 burpees
14 overhead squats (100/70)

2 rounds
14 reverse burpees
14 overhead squats (100/70)

- Wally

Franklin on the Police

For total working time:
Run 1000
Rest 2 min
Run 500
Rest 2 min
100 squats

- Wally

Free at Last

3 Rounds
24 KB swings (24/16kg)
12 step ups with KB (20")
1 Corner run with KB

Buy out: 500m run (no KB)

- Wally

Frogstand

Hold a frogstand on the floor for as long as possible.

The angle and where you place your knees (triceps, elbows, hovering) are up to you. If one or both of your feet touch the ground, you're done.

- Wally

Fruit Flies

5 rounds for cumulative OHS reps
With one minute on the clock, do
12/12 split jumps
6 toes to bar
AMRAP overhead squats (95/65)
1 minute rest

- Wally

Fully Operational Jump Squat

3 rounds, each for time
18 push presses
18 pull ups
18 jump squats
2 min rest

- Wally

Furiouser and Furiouser

4 RFT
16 KB swings (24/16kg)
12 Burpees
8 Toes to bar

- Wally

Gangland

5 rounds for burpee reps
With 1 minute on the clock, do
3 deadlifts
AMRAP burpees
Rest 1 minute

- Wally

George Streeter

Tabata mashup for total reps
Push ups
Split jumps (2=1)
Hang snatch
Grasshopper

- Wally

George Washington

3 rounds for time
18 Kb swings (32/24kg)
12 broad jumps (6 feet)
6 cleans (you pick the weight)

Score is your time. Put your clean weight in the comments.

- Wally

Girdle of Venus

5 rounds for total DU reps
1 min on the clock do:
5 cleans (165/115)
AMRAP double unders

1 min rest

- Wally

Grace

30 Clean and Jerks (135/95) for time

- Wally

Grover Cleveland

4 min AMRAP
4 clean and jerks (135/95)
4 bar facing burpees

4 min rest

4 min AMRAP
4 squat cleans (135/95)
4 lateral burpees

Score is total reps.

- Wally

Gymnastic attack

Work for 8 minutes on
Rope climb
Muscle up
Double unders

- Wally

Handstand

Hold a handstand against the wall for as long as possible.

- Wally

Handstand practice

8 minutes to play

- Wally

Hang Clean and Clean EMOM

8 minute EMOM
Hang Clean
Clean

- Wally

Hang Clean every 40 seconds

Every 40 seconds for 6 minutes do
1 Hang clean

- Wally

Hang Snatch every 40 seconds

Every 40 seconds for 6 minutes
Hang Snatch

- Wally

Hang snatch then Snatch every minute

EMOM for 8 minutes do
Hang Snatch
Snatch

- Wally

Hang snatch then snatch every 40 seconds

Every 40 seconds for 4 minutes
hang snatch

rest 2 minutes

Every 40 seconds for 4 minutes
snatch

- Wally

Hang then Clean EMOM

5 minute EMOM
Hang clean

2 minute rest

5 minute EMOM
Clean

- Wally

Happily Ever After

21 toes to bar
Run 500
21 handstand push ups
Run 500
7 bar muscle ups

- Wally

Hate Before Love

12 min AMRAP
30 double unders
15 squats
5 pull ups

- Wally

Hawaiian Hibscus

8 rounds for double under reps
With 1 minute on the clock do
5 snatches (115/83)
Then with the remaining time, do double unders
Rest 1 minute between rounds

- Wally

Haymarket Riots

12 min AMRAP
8 box jumps
12 KB swings
1 length lunges

- Wally

Hector & Ajax Throw Stuff

Tabata sit ups
4 min AMRAP
6 cleans (135/95)
12 wall ball

- Wally

Helen

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

- Wally

Helene Jegado

2 rounds for time
36 chest to overhead anyhows (95/65)
36 goblet squats (24/16 kg)
36 wall ball sit ups (20/14)

- Wally

Hex dumbbell hold

For time. Fingertips on the side. No under hooks.

- Wally

High on Fives

3 minute AMRAP
5 Toes to bar
5 Burpees

2 minute rest

3 minute AMRAP
5 Knees to Elbows
5 Burpees

2 minute rest

3 minute AMRAP
5 Pull ups
5 Burpees

- Wally

Holy Roman Empire

5 cleans
25 Kb swings (24/16kg)
5 cleans
50 squats
5 cleans
25/25 lateral hops
5 cleans

Bar =155/105

- Wally

Homo Heidelberginsis

4 rounds for total reps
1 min push press
1 min knees to elbows
1 min burpees
1 min rest

AMRAP it all.

- Wally

Homo erectus

3 rounds, each for time
21 KB swings
2 laps OHL
Rest 2 minutes between rounds
Scale for unbroken reps

- Wally

Homo ergaster

1 min AMRAP double unders
Run 1000m
Rest 2 minutes
2 min AMRAP double unders
Run 500m

- Wally

Homo florensis

5 rounds, for total pull-up reps
With 1 minute on the clock, do
5 thrusters
AMRAP pull ups with remaining time
Rest 1 minute between rounds

Pick a challenging thruster weight for you.

- Wally

Homo georgicus

4 round for total reps
1 min AMRAP wall ball
1 min AMRAP toes to bar
1 min AMRAP hang power clean
1 min rest

- Wally

Homo habilis

3 rounds
15 push press
10 burpees
15/15 lateral jumps

2 min rest between rounds
Pick scalings that allow you to do all the reps unbroken.

- Wally

Homo rudolfensis

25 push ups
25 KB swings
Run 500
25 KB swings
25 push ups

- Wally

Homo sapiens idaltu

12 min AMRAP
24 double unders
18 sit ups
6 burpees

- Wally

Homo sapiens sapiens

12 min AMRAP
6 snatches
6 toes to bar
6 broad jumps

- Wally

Hornet

Run 500

3 rounds
12 snatches (95/65)
12 burpees

Run 500

- Wally

Horsefly

5 RFT
12 ring push ups
6 deadlifts (255/185)

- Wally

Hosta

5 rounds for time
5 clean and jerks (155/105)
8 box jumps (30)

- Wally

Housefly

12 min AMRAP
21 double unders
15 push ups
9 overhead squats (95/65)

- Wally

How the Sufis got their whirl back

2 rounds for reps and meters
2 min rowing
1 min rest
2 min AMRAP
15 KB swings
5 toes to bar
1 min rest
2 min AMRAP
15 KB swings
5 pullups
1 min rest

- Wally

Howl

2 rounds
3 min AMRAP
10 front squats
40 double unders
2 min rest

2 min box jumps

- Wally

Hubris

3 rounds, each for time
60 double unders
30 KB swings
15 box jumps
Rest 2 minutes

- Wally

Hymn to the Night

25 push-ups
15 deadlifts
25 push ups
15/15 lateral hops
1 min rest
50 squats
15 deadlifts
50 squats
15/15 lateral hops

- Wally

I Brake for TGUs

3 Rounds for time
24 KB swings
12 step ups (20" box)
6 TGUs

weight = 24/16kg for all movements

- Wally

I Can Bearly Jump

3 Rounds
10 strict pull ups
1 lap bear walk
3 Rounds
5/5 KB snatch (24/16kg)
1 lap broad jump

Broad jump standard = minimum 6 foot jump each time.

- Wally

I Dream of Thrusters

3 Rounds for time
9 Thrusters (115/83)
15/15 Grasshoppers
21/21 Lateral hops

- Wally

I Gotta Remember NUMBERS?

Buy in: 30 lateral box jumps @ 20"

3 Rounds
25 push ups
35 sit ups

Follow with 2 min AMRAP double unders

- Wally

I Heard You Stopped Doing Your Plank Challenge

5 minutes with a partnerMax reps KB swing (24/16)
One partner holds a plank while the other swings. Switch whenever.
1 minute rest
5 minutes with a partner
Max reps double unders
One partner holds a v-up position while the other jumps. Switch whenever.

Score = total reps

list the KB swing and DU numbers in the comments.

- Wally

I Wandered Lonely as a Cloud

25 KB swings
15 HSPU
25 KB swings
15 pull ups
1 min rest
25 box jumps
15 HSPU
25 box jumps
15 pull ups

- Wally

I Won't be Able to Feel my Arms Tomorrow

3 Rounds for time (20 minute cap)
25 Off the deck pushups
20 Wall ball (20/14)
1 Lap overhead lunges (45/35)
15 Knees to elbows

- Wally

If You Strike Me Down

3 rounds, each for time
18 deadlifts
81 double unders
2 min rest

- Wally

Immortal Free for All

For time:
15 thrusters (95/65)
15 burpees
15 thrusters (95/65)
15 pull ups
15 thrusters (95/65)
15 box jumps (24")

- Wally

In A Galaxy Far Far Away

3 rounds, each for time
18 overhead squats
18 burpees
2 min rest

- Wally

Incan Empire

5 min AMRAP
50 double unders
25 ghd sit ups

2 min rest

5 min AMRAP
250m row
15 toes to bar

- Wally

Ingredients :: Recipe

2 minute AMRAP
Double unders
1 minute rest
2 minute AMRAP
Sit ups
1 minute rest
4 minute AMRAP
30 double unders
15 sit ups

Score = total reps

- Wally

Into the Woods

4 Rounds for time
1 Lap bear walk
18 push ups
1 Lap overhead lunges (45/35)
9 Pull ups

- Wally

Invocation

9 rounds for time
7 handstand push ups
8 box jumps (24)

- Wally

Isn't There a Push up Inside a Burpee?

For time:

7 Broad jump burpees
14 Handstand push ups
14 Burpees
21 Push ups
14 Burpees
14 Handstand push ups
7 Broad jump burpees

- Wally

It Does NOT Smell as Sweet

Break up the following work however you want:
100 Pull ups
200 Double unders
300 Squats
One partner works while the other holds a medicine ball overhead. Switch roles anytime you like.

- Wally

It's all coming together

Run 500 meters

3 rounds
15 toes to bar
10 meters handstand walk

Run 500m

- Wally

Jabberwocky

50,40,30,20,10
Squats
Sit ups

- Wally

Jackie

1000m Row
50 Thrusters @ 45/33lbs
30 Pull Ups

It's a sprint PARTY!

- Wally

James A. Garfield

For time:
20 overhead squats
20 toes to bar
20 front squats
20 knees to elbows
10/10 lunges with barbell in overhead position
20/20 grasshoppers
10/10 step ups with barbell in front rack (20 inch box)
20 over unders

Barbell is 95/65

- Wally

James Buchanan

4 rounds for time
7 cleans (155/105)
15 box jumps (24 inch)

- Wally

James Madison

EMOM 10
5 power cleans
5 burpees

You pick the clean weight. Score is your clean weight. If you fail to do all 10 reps within the minute then your score is zero.

- Wally

James Monroe

12 min AMRAP
5 deadlifts (225/155)
5 burpees
20 sit ups

- Wally

James polk

5 cleans (185/135)
25/25 split jumps
10 cleans (155/105)
25/25 grasshoppers
15 cleans (135/95)

- Wally

John Adams

For time
2 rounds
16 overhead squats
16 knees to elbows
Then
16 snatches
16 toes to bar
16 thrusters
16 wall ball sit ups

Barbell weight is 95/65 for all movements.

- Wally

John Quincy Adams

10 minute EMOM
3 clean and jerks
5 chest to bar pull ups

Score is the weight on the barbell.

- Wally

John Tyler

EMOM 10
5 power snatches (you pick. The weight )
5 reverse burpees

Score is the weight you picked - unless you fail to finish all 10 reps each round, in which case your score is 0.

- Wally

Journey to the Underworld

3 rounds, each for time
50 double unders
50 squats
50 double unders
15 toes to bar
2 min rest

- Wally

Judiciary Act of 1789

3 rounds for reps
3 min AMRAP
6 front squats
6 reverse burpees
1 min rest between amraps

- Wally

Juno's Fury

Bottom to bottom Tabata squats

4 min AMRAP
7 snatches (75/53)
33 double unders

No rest inbetween.

- Wally

Just a minute

5 rounds for Kb reps

With one minute on the clock do
5 dead lifts (225/185)
5 burpees
AMRAP Kb swings (32/24kg)

1 minute rest

Kb swings are the only thing that gets you points.

- Wally

K-9

4 rounds for time
11 hang snatches
11 pullups
1 lap broad jumps

- Wally

K2E / KB snatch

For 8 minutes alternate between A&B

A= 30 seconds of knees, 30 seconds of rest
B= 30 seconds of KB snatch, 30 seconds of rest

- Wally

Kaldi the goatherd

3 rounds, each for time
15 thrusters
21 burpees
2 min rest between rounds

- Wally

Karen

150 Wall Balls (20/14) for time

- Wally

Karl Denke

4 rounds for time
13 hip touches
14/14 split jumps
15 overhead squats (95/65)

- Wally

Kati?

3 rounds for time
2 laps broad jump
15 front squats

Scale the front squat weight for intensity - go unbroken.

- Wally

Katydid

3 RFT
15 deadlifts (225/155)
50 squats

- Wally

Keep Your Gear Close

4 minute AMRAP
5 toes to bar
15 squats

1 minute rest

4 minute AMRAP
10 box jumps (24")
10 KB swings (24/16kg)

score = add together the 2 AMRAPS

- Wally

Kelly

5 Rounds for Time
Run 400
30 Box Jumps @ 24"
30 Wall Ball @ 20/14

- Wally

Killer Petey - Conditioning

5 min AMRAP
10 Kb swings (32/24 kg)
5 box jumps (30)
5 cleans (155/105)
1 min rest
5 min AMRAP
20 KB swings (24/16 kg)
10 box jumps (24)
10 cleans (115/83)
1 min rest
100 double unders for time

- avi

Killer Petey - Gymnastic Technique

Alternate 8
A: Ring rows
B: L-sits

- avi

Killer Petey - Strength

4 sets of 5 pause overhead squats

- avi

Kingdom of Atlantis

Run 1000m
50 wall ball
Run 500m
25 wall ball

- Wally

Kingdom of Hawaii

5 rounds
10 box jumps
10 pull ups

Every minute, you must stop and do x burpees where x equals the number of minutes elapsed and then return to work.

- Wally

Kingdom of Sumer

3 rounds for time
9 snatches (95/65)
16 triangle push ups
25 KB swings (32/24)

- Wally

Kip practice

Swing swing.

- Wally

L-Sit

Hold an L-Sit on the paralettes for as long as possible.

To insure a 90 degree standard, stack bumper plates below your feet such that if you drop below 90, your feet touch the plates and you are done.

- Wally

La Cosa Nostra

10 burpees
1 clean
9 burpees
2 cleans
8 burpees
3 cleans
7 burpees
4 cleans
6 burpees
5 cleans
5 Burpees
6 cleans
4 burpees
7 cleans
3 burpees
8 cleans
2 burpees
9 cleans
1 burpee
10 cleans

- Wally

La eMe

Tabata
Double unders
Toes to bar
Box jump
Sit ups

- Wally

Labor = Taxes

15 min EMOM
6/6 split jumps
6/6 grasshoppers
12 squats

Then

1 minute AMRAP of burpees

Score = number of minutes you survived + number of burpees you did. If you don't survive all 15 minutes then you don't get to do the burpees.

- Wally

Latin Kings

3 rounds, each for time
Run 500
25 wall ball
Rest 2 min

- Wally

Lavendula angustifolia

3 rounds for time
1 length gut walk
8 deadlifts (225/155)
16 handstand push ups
8 deadlifts (225/155)

- Wally

Left Pant Leg or Right?

3 rounds, each for time
1 minute plank hold
15 cleans
15 pull ups
Rest 2 minutes

- Wally

Lepke

5 rounds for T2B reps
With 1 minute on the clock, do
3 snatches
AMRAP toes to bar
Rest 1 minute between reps

- Wally

Let's Move to Monaco

4 rounds
5/5 overhead barbell lunges (95/65)
15 box jumps
X burpees

To get the number of burpees you should do, draw a card from a deck of cards. Do the number of burpees on the card. Aces equal one. Jack equals 11. Queen equals 12. King equals 13. Joker equals 15.

- Wally

Lily Bulb

For time
30 wall ball
10 clean and jerks (155/105)
30 wall ball
10 clean and jerks (155/105)
30 wall ball

- Wally

Liu Pengli

5 rounds for time
10 front rack step ups (20 inch box, 95/65 barbell)
10 push presses

If you set the barbell on the ground, you must do 8 penalty burpees before picking it back up again.

- Wally

Lomatium cookii

2 rounds for time
21 chest to overhead anyhows (135/95)
17 burpees
15 box jumps (24)

- Wally

Lotus Blossom

10 rft
8 toes to bar
8 push ups

- Wally

Low Box

Buy in: 2 minute AMRAP double unders

then...

3 Rounds
23 Box jumps (20")
23 KB swings (24/16kg)

Put your double under score in the comments.

- Wally

Luxury Tax

With 12 min on the clock do
4 rounds
15 toes to bar
25 push ups

With the remaining time find a 1rm clean and jerk

- Wally

ME strict HSPU

Do as many handstand push ups in a row as you can. Strict.

- Wally

Macedonian Empire

2 rounds
18 KB swings (32/24)
9/9 step ups (20 inch box, same Kb)
18 front squats (115/83)
9/9 step ups (20 inch box, same bar)

- Wally

Made in Prison

5 min AMRAP
15 wall ball
5 pull ups
Corner run

2 min rest

5 min AMRAP
15 sit ups
5 handstand push ups
1 length lunges

2 min rest

5 min AMRAP
10 burpees
5 toes to bar
25 double unders

- Wally

Mahonia aquifolium

5 rounds for total reps
1 min double unders
30 seconds rest
1 min thrusters (95/65)
30 seconds rest

- Wally

Making stuff up

2 min AMRAP rowing
1 min rest
2 min AMRAP wall ball (20/14)
1 min rest
2 min AMRAP push ups
1 min rest
Run 500m

Total reps = score
Put run time in comments.

- Wally

Mara Salvatrucha 13

3 rounds for time
10m handstand walk
15 front squats
75 double unders

- Wally

March Out

4 Rounds for time
1 lap overhead lunges (45/35)
15 Push ups
30 Squats

- Wally

Martin Van Buren

8 rounds for time
8 handstand push ups
8 toes to bar
4 box jumps (30 inch)

- Wally

May flowers

Run 500
20 reverse burpees
10 bar muscle ups
20 reverse burpees
Run 500

- Wally

Me Thinks the bar Doth Hang Too Much

4 minute AMRAP
4 Hang snatches (95/65)
8 Box jumps (24/20″)
2 minute rest
4 minute AMRAP
4 Hang cleans (135/95)
8 Box jumps (24/20″)

- Wally

Meet the Pinkertons

3 rounds for time
25 wall ball
Run 500

- Wally

Mi Barrio

Run 500
30 push ups
Rest 2 min
30 burpees
15 chest to overhead anyhows
Rest 2 min
30 box jumps
15/15 KB snatches

- Wally

Midges

1 min AMRAP cleans
2 min rest
Run 500m
25 box jumps (24)
2 min rest
25 pull ups
25 HSPU

score = total working time. Post clean reps to comments.

- Wally

Midwestern Gang Romance

25 KB swings
10 box jumps
25 KB swings
20 lateral box jumps
25 KB swings
10 reverse burpee box jumps

- Wally

Milipede

3 rounds, for total working time
15 snatches (95/65)
15 box jumps (24)

- Wally

Millard Fillmore

With a partner, do
200 sit ups
400 double unders
10 laps of overhead lunges (45/35)
2000 meters of running or rowing

Split up the work however you want.

- Wally

Moisture Farming!

12 min AMRAP
5 HSPU
6 toes to bar
7 reverse burpees

- Wally

Mongol Empire

2 min AMRAP
10 Thrusters (95/65)
10 push ups

2 min rest

2 min AMRAP
10 chest to overhead anyhows 95/65
10 squats

2 min rest

2 min AMRAP
10 wall ball
10 double unders

2 min rest

2 min AMRAP
10 hang cleans (135/95)
10 pull ups

- Wally

Mongolian People's Republic

11 overhead squats
19 front squats
21 back squats
24 burpee deadlifts
49 grasshoppers
92 sit ups

Bar =135/95

- Wally

Montage Scene

50 wall ball
Run 500 with ball
50 wall ball sit ups

- Wally

Moses Sithole

3 rounds for time
24 push ups
10 cleans (135/95)

- Wally

Most hardest

3 rounds for time
6 Pull ups
7 Push presses
8 Pull ups
9 Front squats
10 Pull ups
11 Thrusters

Barbell = 95/65

- Wally

Mr. Joshua

Hero WOD

5 Rounds for Time
Run 400
30 GHD sit ups
15 Deadlifts (250/175)

Keep track of your times for sure. Only click "show on leaderboard" if you did it as prescribed.

- Wally

Murder, Inc.

30 second hollow
25 push ups
30 second hollow
25 pull ups
30 second hollow
25/25 split jumps
30 second hollow
25/25 grasshopper

- Wally

Murph

Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile

Wear a 20/14 pound weight vest. Break up the pull ups, push ups and squats however you want.

- Wally

My Backpacks got Jets

2 min AMRAP sit ups
2 min rest
2 min AMRAP box jumps
2 min rest
2 min AMRAP KB snatches
2 min rest
2 min AMRAP rowing

- Wally

My Hair is Sore, pt. 1

Part 1: Skill/Strength
Every 40 seconds for 4 minutes
Hang clean
Rest 2 minutes
Every 40 seconds for 4 minutes
Clean

- avi

My Hair is Sore, pt. 1

Every 40 seconds for 4 minutes
Hang clean
Rest 2 minutes
Every 40 seconds for 4 minutes
Clean

- avi

My Hair is Sore, pt. 2

3 Rounds for time
21 Box jumps @ 24″
15 KB snatches (24/16kg)
9 Handstand push ups
After completing the 3 rounds, check the “other” whiteboard for the second part of the workout.

- avi

My Ladder is Made of Barbells

12 minute ascending ladder

Begin: x=1
x Thrusters
x Push Press
x Overhead Squats
Increment by 1 and climb as high as you can

- Wally

My Own Private Ab Swing

For 6 minutes do
30 seconds of work
30 seconds of rest

where the work alternates between toes to bar and knees to elbows. Score = total reps.

- Wally

NYPD 1845

1 min AMRAP double unders
1 min rest
10,9,8,7,6,5,4,3,2,1
Thrusters
Clapping push ups
1 min rest
1 min AMRAP double unders

- Wally

Nancy

5 Rounds for Time
Run 400m
15 Overhead Squats @ 95/65

- Wally

Neptune Dives In

For time:
12 front squats (155/105)
500m run
18 front squats (135/95)
500m run
24 front squats

- Wally

Nicolas Ridiculous

Buy in: 50 Wall Balls (20/14)

21,15,9
Kettle Bell swing (32/24)
Toes to bar

- Nick

Nicole

20 min AMRAP of pullups. Every time you come down from the bar, do a penalty run of 400m.

- Wally

Night Fight

Tabata C2B pull ups
4 min AMRAP
4 snatches (95/65)
8/8 split jumps

- Wally

No Mr. Bond, I Expect you to do Wall Balls.

For time:
12,9,6
Chest to Overhead Anyhows (115/83)
Pull ups

50 Wall ball

6,9,12
Chest to Overhead Anyhows (115/83)
Pull ups

- Wally

No Squat Required

10,9,8,7,6,5,4,3,2,1
Cleans (135/95)
Toes to Bar

- Wally

No Squat Required 2

10,9,8,7,6,5,4,3,2,1
Snatch (95)
Burpees

- Wally

No Time for Character Development

10 minute AMRAP
15 KB swings (24/16kg)
10 Box jumps (24″)
5 Handstand push ups

- Wally

Nothing for Everyone

12 minute AMRAP
500 meter row (1 rep per 100 meters)
5 Clean and jerks (135/95)
25 ghd sit ups

- Wally

Of Two Faced Gods

2 Rounds for time
12 Overhead squats (115/75)
2 laps lunges
12 Overhead squats (115/75)
1 lap backwards lunges

- Wally

Olympian Penalty Box

2 min wall sit
Run 500
25 burpees
2 min wall sit

- Wally

One Sunday in May

5 rft
6 cleans (135/95)
12/12 grasshoppers
36 double unders

- Wally

One... ah ha ha ha... Two... ah ha ha ha...

12 minute ascending ladder of
1 Front squat (95/65)
2 Burpees
3 Front squats (95/65)
4 Burpees
5 Front squats (95/65)
6 Burpees
... keep going until time expires.

total reps = score

- Wally

Open WOD 14.4

14 minute AMRAP
60 calorie row
50 toes to bar
40 wall ball (20/14)
30 cleans (135/95)
20 muscle ups

- Wally

Open WOD 14.5

For time:
21,18,15,12,9,6,3
Thrusters (95/65)
Burpees

- Wally

Oregon swallowtail

3 rounds, each for time (or reps if you don't finish)
With 5 min on the clock, do
12,9,6
Deadlifts (245/165)
Pull ups
Box jumps (24)

- Wally

Orrorin tugenensis

1 minute AMRAP snatches
2 minutes rest
Run 500
25/25 split jumps
2 min rest
25 KB swings (32/24)
25 toes to bar
Score is total working time. Record snatch weight and reps in the comments.

- Wally

Ottoman Empire

12 min AMRAP
4 squat clean thrusters (115/83)
8 burpees

- Wally

Over the Grecian Wall

10 box jumps (30 inch)
15 HSPU
20 box jumps (24 inch)
15 HSPU
30 box jumps (20 inch)
15 HSPU

- Wally

Overheard Overhead

3 Rounds for Time
1 Lap overhead lunges (45/35)
15 Knees to Elbows
1 Lap overhead lunges (45/35)
15 Box jumps (24")

- Wally

Papa got a brand new GHD

7 min amrap
12 ghd sit ups
12 box jumps (24)

2 min rest

7 min AMRAP
12 wall ball
8 toes to bar

- Wally

Paranthropus aethiopicus

15 min AMRAP
1 length bear
8 wall ball
12 sit ups

- Wally

Paranthropus boisei

4 rounds
12 KB snatch (r)
36 double unders
12 KB snatch (l)
36 double unders

- Wally

Paranthropus robustus

50 squats
50 back extensions
Run 500
50 back extensions
50 squats

- Wally

Paris is a Wuss

7 min AMRAP
9 wall balls (20/14)
5 knees to elbows
3 deadlifts (295/205)
Rest 1 min
Run 500m
Score = total reps. List run time in the comments.

- Wally

Partner Slog

Break up the following work with a partner:

10 100m sprints
100 WB sit ups
50 HSPUs
100 KB swings
5 laps lunges

- Wally

Peony

3 rounds for time
1 lap of overhead lunges (45/35)
25 wall ball (20/14)
5 snatches (135/95)

- Wally

People vs. Folk

3 rounds for time
15 front squats
25 KB swings
1 lap broad jumps

- Wally

Perfect Clean

Take 15 minutes to work on your clean

ONLY move the weight up if your technique was perfect.

- Wally

Perfect Shrug & Snatch

Take 15 minutes to practice
Snatch grip deadlift + shrug
Snatch

Only move up in weight if your form was perfect.

- Wally

Peter Niers

24 box jumps (24)
1 minute hollow body hold
24 sumo DLHP (75/53)
1 minute wall sit
24 knees to elbows
1 minute hollow body hold
24 snatches (75/53)
1 minute wall sit
24 handstand push ups

- Wally

Pick Up and Run

3 Rounds for time
15 Deadlifts (225/155)
Run 500m

- Wally

Pick Your Problem: Cleans

EMOM for 8 minutes
Your problem
Clean

Your problem = deadlift or shrug or high pull or tall clean.

- Wally

Pigovian Tax

15 deadlifts
15 pull ups
10 cleans
10 chest to bar pullups
5 clean and jerks
5 bar muscle ups
10 chest to bar pullups
10 cleans
15 pull ups
15 deadlifts

Bar =155/105

- Wally

Piltdown man

15 push press
25 box jumps
Run 500
25 box jumps
15 push press

- Wally

Pistol Whipped

3 Rounds
5 L-Pull ups
5/5 Pistols
5 Handstand Push ups
3 Rounds
15 Toes to bar
15 Push ups
15 Squats

- Wally

Planked

AMRAP 12
8 front squats (135/95)
12 Russian twists (20/14)
1 lap of lunges

Get 2 partners. Everybody do the AMRAP independently but one team member must be in a plank position while the other two do work. Switch roles as often as possible.

Score = total team reps.

- Wally

Poppy Fields

3/3 Turkish get ups (45/33) barbell
1 round of Cindy
25 SDLHP (75/53)
1 round of Cindy
15 snatches (95/65)
1 round of Cindy
10 cleans (135/95)
1 round of Cindy
15 snatches (95/65)
1 round of Cindy
25 SDLHP (75/53)
1 round of Cindy
3/3 Turkish get ups (45/33) barbell

- Wally

Port of Mokha

For total reps
2 rounds
1 min AMRAP wall ball
1 min rest
1 min AMRAP reverse burpees
1 min rest
Then
3 min AMRAP
12 wall ball
6 reverse burpees

- Wally

Potato bug

3 rounds for time
2 laps lunges
11/11 KB snatches (24/16)
50 back extensions

- Wally

Praying Mantis

7 min AMRAP
5 snatches (115/83)
5 pull ups
25 double unders

- Wally

Prepatory Poison

Take 12 minutes to do
36 ghd sit ups
36 hip touches
36 meters of handstand walk

- Wally

Primarily

3 Rounds for time
13 deadlifts (135/95)
7 burpees
11 cleans (135/95)
7 burpees
5 clean and jerks (135/95)
7 burpees

- Wally

Pullups

As many kipping pullups as you can in 2 minutes. If you use a band, you can't post your score to the leaderboard.

- Wally

Push Jerk & Split Jerk EMOM

Every minute on the minute for 8 minutes do
1 Clean
1 Push Jerk
1 Split Jerk

- Wally

Push Jerk then Split Jerk Every 40 seconds

Every 40 seconds for 4 minutes do
Clean
Push Jerk

Rest 2 minutes

Every 40 seconds for 4 minutes do
Clean
Split Jerk

- Wally

Push Press then Snatch EMOM

EMOM 5 minutes
Snatch grip push press

2 minute break

EMOM 5 minutes
Snatch

- Wally

Push ups

2 minute AMRAP of push ups.

Chest must touch on every rep at the bottom. Elbows must LOCK out on every rep at the top.

- Wally

Qawah

3 rounds, each for time
Run 500
21 pull ups
Rest 2 minutes

- Wally

R&D gives us Q&D

4 Minute AMRAP
5 Pull ups
15 Double unders

1 minute rest

4 Minute AMRAP
5/5 Grasshoppers
5/5 Split Jumps

- Wally

Rabbit Complex

5 Rounds of
7 Cycles of
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press (off the back)

Squats and presses can merge into thruster motions. No resting the bar on the ground during cycles.

Score = highest weight of the 5 rounds... list all 5 rounds in the comments.

- Wally

Racked

12 min AMRAP
12/12 grasshoppers
6 inbred cousins
3/3 front rack lunges

You pick the lunge weight. Put it in the comments.

- Wally

Ragen's Colts

3 rounds for work
3 thrusters
AMRAP pullups
1 min AMRAP DU
2 min rest
3 thrusters
AMRAP ring dips
1 min AMRAP DU
2 min rest

- Wally

Rags to Riches

Corner run
10 clean and jerks
Run 500
5 clean and jerks
Corner run
10 clean and jerks

- Wally

Randy

75 Power snatches (75/53) for time.

- Wally

Raymond Washington

1 min AMRAP snatches
1 min rest
1 min AMRAP toes to bar
1 min rest
21,15,9
Snatches
Toes to bar

- Wally

Red Deer Cave People

5 rounds, each for reps
With one minute on the clock do
5 cleans
AMRAP toes to bar
1 minute rest between rounds

Pick a challenging clean weight for you.

- Wally

Reduviidae

12 min AMRAP
5 pull ups
10 KB snatch (24/16 - right)
15 sit ups
10 KB snatch (24/16 - left)

- Wally

Republic of Texas

10 rounds
6 I'm a stars
5 chest to bar pull ups
4 squat clean thrusters 95/65

- Wally

Return of the Squat Princess

3 Rounds for time
35 Sit ups
15 Deadlifts (135/95)
12 Back squats (135/95)
9 Front squats (135/95)

- Wally

Revenge as Motive

Death by Cleans and Toes to bar
Every 90 seconds until you can't, do
X+1 cleans
X+1 toes to bar

Where X=the number of rounds elapsed.

- Wally

Rhododendron

2 RFT
16 overhead squats (95/65)
64 double unders
16 KB swings (32/24 kg)
64 double unders

- Wally

Rhyme of the Ancient Mariner

5 rounds for time
10 push-ups
10 toes to bar
10 push ups
10 cleans

- Wally

Roman Empire

5 snatches
25 knees to elbows
5 snatches
50 sit ups
5 snatches
100 double unders
5 snatches

Bar = 115/83

- Wally

Roman Kingdom

7 rounds for time
7 burpees
7 chest to overhead anyhows (135/95)

- Wally

Roman Republic

For time
11 deadlifts
49 split jumps
11 deadlifts
44push ups
11 deadlifts
31 KB swings
11 deadlifts
27 pull ups

- Wally

Rubber and Cement

12 minute partner AMRAP
1 partner carries plate overhead (45/35) to the corner and back
1 partner does double unders

score = total double unders

- Wally

Run 500

Once around the block , as fast as you can go.

- Wally

Rung Done

10 minute ascending ladder
2 HSPU
10 DU
4 HSPU
20 DU
6 HSPU
30 DU

keep adding 2s and 10s. climb high.

score = total reps

- Wally

Rutherford B. Hayes

3 rounds for time
19 Kb swings (32/24kg)
19/19 lateral hops
19 sdlhp with the Kb (32/24kg)
19 tuck jumps

Then finish with 19 burpees

- Wally

SWAT Them

5 rounds, each for snatch reps
With 1 minute on the clock do
50 double unders
AMRAP snatches with the remaining time
Rest 1 minute between rounds

- Wally

Sahelanthropus tchadensis

15 min AMRAP
21 double unders
15 sit ups
9 wall ball

- Wally

Sailing to Byzantium

3 rounds, each for time
25 wall ball
15 toes to bar
5 cleans
Rest 2 minutes

- Wally

Sales tax

With 12 minutes on the clock,
50,40,30,20,10
Squats, sit ups

Then with the remaining time, find a 1rm snatch

- Wally

Same Bar, Same Suck

2 Rounds for time
21 Squat cleans (95/65)
42 Sit ups
21 Power snatches (95/65)
42 Sit ups

- Wally

Same Start, Different Ends

Death by toes to bar and snatches.
Each round is 90 seconds.
Starts on the 1st round with 1 snatch and 1 toe to bar. Add 1 rep to each move every round. Rest the remaining time in the round. When you can no longer do the reps in 90 seconds, you lose.

- Wally

Save the Body

25 Kb swings (24/16)
1 lap oh lunges (45/35)
25 box jumps (24")
1 lap oh lunges (45/35)
25 push ups
1 lap oh lunges (45/35)
25 pull ups

- Wally

Scarabaeus Sacer

For time
2 laps bear walk
12 sommersaults
Run 500m with the 20/14 med ball
25 inbred cousins (20/14)
12 sommersaults
2 laps bear walk

- Wally

Scorpion

3 rounds for time
15 back squats (155/105)
Run 500

- Wally

See You at the Bottom of the Sarlack Pit

3 rounds for reps
30 seconds push ups
30 seconds rest
1 minute KB swings
1 minute rest
30 seconds push ups
30 seconds rest
1 minute jump rope
1 minute rest

- Wally

Shell corporation

4 rounds for total reps
1 min row for calories
1 min rest
1 min AMRAP hang power cleans
1 min rest

- Wally

Shire Reeve

5 rounds for snatch reps
With 1 minute on the clock do
10 burpees
AMRAP snatches
Rest 1 minute between rounds

- Wally

Short Rope 'Em

With your partner, split up the work however you want:
200 Split jumps (L+R = 1)
150 KB swings (24/16kg)
100 Toes to bar
50 High five burpees

- Wally

Shoulder Press then Push Press

Every 40 seconds for 4 minutes do
3 Shoulder presses

Rest 2 minutes

Every 40 seconds for 4 minutes do
3 Push presses

Record the push presses as your score. Put the shoulder press weight in the comments.

- Wally

Show Me your Gendarmes

3 rounds, each for time and reps
Run 500
1 min AMRAP cleans
Rest 2 minutes

- Wally

Show me the Shamrock

4 Rounds for time
11 Overhead squats (115/83)
11 Lateral burpees (over the barbell)

- Wally

Silverfish

3 RFT
35 back extensions
25 KB swings (24/16)
15 thrusters (95/65)

- Wally

Sin Tax

6 min AMRAP
15 wall ball (20/14)
10 box jumps (24)
10 push ups

1 min rest

6 min AMRAP
15 thrusters (95/65)
10/10 split jumps
10 push ups

- Wally

Sit It, Flip It

50 Squats
15 Handstand push ups
40 Squats
12 Handstand push ups
30 Squats
9 Handstand push ups
20 Squats
6 Handstand push ups
10 Squats
3 Handstand push ups

- Wally

Situps

as many situps as possible. Touch your hands behind your head, then touch your feet.

- Wally

Skill: handstand, double unders

For 8 minutes alternate between A & B
A: 30 seconds handstand, 30 seconds rest
B: 30 seconds double unders, 30 seconds rest

- Wally

Skill: pullups, handstand

For 8 minutes alternate between a & b

a: 30 seconds of pullups, 30 seconds of rest
b: 30 seconds of handstand, 30 seconds of rest

- Wally

Slings and Arrows of Outrageous Grip Killing

4 Rounds for time
21 KB swings (24/16)
15/15 split jumps
9 toes to bar

- Wally

Snat Ches

For time

9 split snatches
90 sit ups
7 split snatches
70 squats
5 split snatches
50 back extensions
3 split snatches
30 tuck jumps
1 split snatches
10 burpees

1 split snatch means one with the left foot forward and then one with the right foot forward.

Barbell weight = 85/60

- Wally

Snatch Grip Deadlift then Snatch Every 40 seconds

Every 40 seconds for 4 minutes do
1 Snatch grip deadlift

Rest 2 minutes

Every 40 seconds for 4 minutes do
1 Snatch

- Wally

Snatch Ladder

Pick a base starting weight then begin the following loop:

Every 30 seconds, attempt to snatch the bar. If you succeed, add 10 more pounds to the bar before the 30 seconds elapses. Repeat until you fail.

- Wally

Snatch Press and Snatch EMOM

EMOM for 4 minutes
2 Snatch grip push press off the back

2 minute rest

EMOM for 4 minutes
Snatch

Record highest snatch weight as score. Put your push press weights in the comments.

- Wally

Snatch and Squat EMOM

EMOM 8 minutes
Snatch + 2 Overhead squats

(If you squat snatch then you've only got to do 1 extra OHS)

- Wally

So Many Balls

5 rounds for wall ball reps
With one minute on the clock do
5 deadlifts (275/205)
10 push ups
AMRAP wall ball (20/14)
Rest one minute between rounds

Score is total cumulative wall balls accrued during the 5 rounds.

- Wally

So Today is a Leg Day?

3 rounds for time
9 box jumps (30")
15 overhead squats (100/70)
21 push ups

- Wally

Some Literary Cliche

Tabata pull ups
Tabata Snatch
Then. For time
30 HSPU

- Wally

Spoiler

Tabata push ups

4 min AMRAP
35 double unders
5 pull ups

Tabata sit ups

- Wally

Squat loves me, Squat loves me not

12 min AMRAP
15 KB swings (24/16kg)
12 wall ball (20/14)
Corner run (carry ball)

- Wally

Squats are Only Hope

For time:
21 back squats
15 front squats
9 overhead squats
21 burpees
15 burpee pullups
9 broad jump burpees
21 back squats
15 front squats
9 overhead squats

- Wally

SsSsSs

For Time:
9 Squat snatches (95/65)
50 Sit ups
15 Snatches (95/65)
50 Sit ups
21 Overhead squats (95/65)
50 Sit ups

- Wally

St. John's Wort

2 RFT
24 box jumps
24 ghd sit ups
24 burpees

- Wally

Stamp Act 1765

20 Kb swings (32/24kg)
5 snatches (115/83)
20 box jumps (24)
5 snatches (115/83)
20 toes to bar
5 snatches (115/83)
20 wall ball (20/14)
5 snatches

- Wally

Star Crossed Lovers

3 rounds, each for time
12 deadlifts
12 two for one wall balls
12 chest to bar pullups
Rest 2 minutes

- Wally

Star Wars Reference

10,9,8,7,6,5,4,3,2,1
Cleans
Toes to bar

- Wally

Stay Back, Pukers!

3 Rounds, each for time
100 double unders
25 burpees

1 minute rest between rounds

Score = total time

list each round time in comments

- Wally

Stebbs

3 rounds
3 cleans
AMRAP HSPU
1 min AMRAP reverse burpees
2 min rest
3 cleans
AMRAP ring rows
1 min AMRAP double unders
2 min rest

Forget scores. Do work.

- Wally

Stick bug

For time
100 double unders
25 wall ball
75 double unders
50 wall ball

- Wally

Sticky Monkeyflower

2 rounds for time
15 thrusters (95/65)
15 KB swings (32/24kg)
10 thrusters (115/83)
20 KB swings (24/16kg)
5 thrusters (135/95)
25 KB swings (16/12kg)

- Wally

Still Alive After Five

Partner wod
Run 500m together

Split up the work however:
80 pull ups
80 toes to bar
80 box jumps

Run 500m together

- Wally

Strength work week 3 squat

With a baseline of 90% of 1RM Squat (B = 0.9*1RMSquat)

5 @ .75*B
3 @ .85*B
1+ @ .95*B

- avi

Sultan Murad says no to Coffee

For total working time and total weight
15 back squats
Run 400
Rest 2 minutes
15 front squats
run 400
Rest 2 minutes
15 overhead squats
Run 400

Pick weights that Allow you to sustain intensity.

- Wally

Suspicious Senator

12 min AMRAP
3/3 pistols
7/7 KB snatches
11/11 grasshoppers

- Wally

Sybionese Liberation Army

3 rounds, each for time
21 handstand push ups
18 box jumps
15 toes to bar
2 minute rest between rounds

- Wally

Syringa Vulgaris

3 rounds for time
15 toes to bar
25 wall ball
Run 500

- Wally

THC Tax

For time
4 rounds
20 wall ball sit ups
20 tuck jumps
Then
4 rounds
12 toes to bar
12 push press (95/65)

- Wally

Tabata Double Unders

4 minutes
20 seconds work
10 seconds rest

score = lowest number of double unders in any of the 8 sets.

- Wally

Tabata Something Else

Tabata Pull ups
Tabata Push ups
Tabata Sit Ups
Tabata Squats

20 seconds on, 10 seconds off. 8 sets of each. Score = total reps for 32 rounds.

- Wally

Tabata pull ups

20 seconds of the work followed by 10 seconds of the rest.

- Wally

Tabata pullups

20 seconds on, 10 seconds off

- Carrie

Tabata pullups

20 seconds on, 10 seconds off for 8 rounds

- Carrie

Tabata pushups

20 seconds work, 10 seconds rest

- Carrie

Take Back your Hero

3 rounds for total reps
1 minute AMRAP burpees
1 minute AMRAP push press (95/65)
1 minute AMRAP grasshoppers (2=1)
1 minute AMRAP Kb swings (24/16kg)
1 minute AMRAP jumping squats

- Wally

Tax Holiday

Almost 12 min AMRAP
25 double unders
10 Sumo DLHP (75/53)
5 Pull ups

Take 1 min off whenever you want. Yes, you have to.

- Wally

Tax Incidince

2 rounds for total rest

2 min AMRAP
10 toes to bar
10 burpees

1 min rest

2 min AMRAP
10 pull ups
10 burpees

1 min rest

- Wally

Tax Inversion

2 rounds for time
10 box jumps (30")
30 push ups
30 box jumps (24")
10 strict HSPU

- Wally

Tax Protestor be Gone

3 rounds
32 ghd sit ups
16 front squats

- Wally

Tax Shelter

3 rounds
5 cleans (bodyweight)
15 strict pull ups

Then

Run 500

- Wally

Tax and Spend CrossFitters

3 RFT
8 ring rows
16 wall ball
8 toes to bar
16 wall ball

- Wally

Tax bracket

4 rounds for double under reps
With one minute on the clock, do
8 overhead squats (115/83)
AMRAP double unders
Then, with one minute on the clock do
1 burpee for every 10 double unders you did (up to 30 DU) and 2 burpees for every 10 double unders you did (past 40). Round up.

- Wally

Tax day

4 RFT
15 KB snatch (left arm)
8 step ups (with Kb)
15 KB snatch (right arm)
8 step ups (with Kb)

Kb = 24/16kg
Box = 20 inches

- Wally

Ted Bundy

3 min AMRAP
12 thrusters (95/65)
12 pull ups

2 min rest

3 min AMRAP
12 thrusters (95/65)
12 burpees

2 min rest

3 min AMRAP
12 thrusters (95/65)
12 knees to elbows

Score = total reps

- Wally

Termites

12 min AMRAP
1 corner run
8 box jumps (24)
8 push press (105/75)

- Wally

Thanks for the coffee cup, Turkey!

3 rounds, each for time
15 KB snatches (r)
15 wall ball
15 KB snatches (l)
15 wall ball
2 min rest between rounds

- Wally

That's What we Do

12 Min AMRAP
5 Hang Cleans
25 Double unders
Corner run

- Wally

That's a Crummy Clean

Chipper style:
50 knees to elbows
50 wall ball
50 push ups
5 laps lunges
50 Bent over rows (75/53)
Run 500m

Do the 50's in any order but you must finish with the run.

- Wally

The 64th Squat

3 Rounds for time
12 Back squats (135/95)
6 Knees to Elbows
6 Front squats (135/95)
6 Knees to Elbows
3 Overhead squats (135/95)
6 Knees to Elbows

- Wally

The Badge

3 rounds
4 minute AMRAP
12 presses
6 pullups
1 lap lunges

1 minute rest between rounds

- Wally

The Baton

4 rounds for time
11 hang cleans
11 knees to elbows
11 burpees

- Wally

The Chosen One

Tabata push ups
Tabata cleans
For time: 30 burpees

- Wally

The Dark Lord

Tabata double unders
Tabata sit ups
Then, for time
30 box jumps
30 KB swings

- Wally

The Kicker

3 rounds for time
2 laps overhead lunges (45/35)
Run 400m

- Wally

The King Takes the Field

21,15,9
Cleans (135/95)
Knees to Elbows

- Wally

The Loner Hero

3 rounds, each for time
8 deadlifts
3 laps bear walk
7 deadlifts
Rest 2 minutes

- Wally

The Mosquito

12 minute AMRAP
5 pull ups
3 cleans
5 knees to elbows
3 cleans

- Wally

The Penalty Bell

21 KB swings (24/16kg)
Corner run (carrying KB)
15 Goblet squats (24/16kg)
Corner run (carrying KB)
9/9 KB snatches (24/16kg)
Corner run (carrying KB)
15 Goblet squats (24/16kg)
Corner run (carrying KB)
21 KB swings (24/16kg)

- Wally

The Price of Real Estate on Alderon

3 rounds for time
1 lap overhead lunges
21 KB swings
12 cleans

- Wally

The Russians are Coming! Row Faster.

A = 2 min AMRAP row for calories

B =2 min AMRAP (5 shoulder press, 5/5 Russian twists, 10 squats)

The workout is

A, 30 second rest, B, 30 second rest, B, 30 second rest, A, 30 second rest, B, 30 second rest, B

Score = number of calories (Include total rounds and weights of your bar and ball in comments)

- Wally

The Seige of Vienna

2 min AMRAP sit ups
1 min rest
2 min AMRAP box jumps
1 min rest
2 min AMRAP pull ups
1 min rest
2 min AMRAP push ups

- Wally

The Toe Bone is Connected to the Box Bone

For time:
7 Box jumps (30")
14 Toes to bar
14 Box jumps (24")
21 Knees to elbows
14 Box jumps (24")
14 Toes to bar
7 Box jumps (30")

- Wally

The Wasteland

9 bar facing burpees
15 chest to overhead anyhows
21 front squats
27 KB swings
21 front squats
15 chest to overhead anyhows
9 bar facing burpees

- Wally

The Wristecutioner

Buy in: 2 minutes handstand hold

3 Rounds
30 Sit ups
15 Overhead squats (95/65)
15 Push ups

Buy out: 100 double unders & 35 wall balls (20/14)

- Wally

There's Still Tape from 2 Years Ago

21,15,9
Overhead squats (95/65)
6" reach burpees

- Wally

This is Just to Say

3 rounds, each for time
25 box jumps
15 pull ups
5 snatches
Rest 2 minutes

- Wally

Thomas Jefferson

2 rounds for time
130 double unders
30 wall balls (20/14)

- Wally

Three 3 Minute Parties

3 minute AMRAP
6 Handstand push ups
9 Knees to elbows
1 minute rest
3 minute AMRAP
6 Goblet squats (24/16kg)
9 KB swings (24/16kg)
1 minute rest
3 minute AMRAP
6/6 Grasshoppers
9/9 Split jumps

Score = total between the three rounds.

- Wally

Thug Behram

Tabata sit ups
Then
3 rounds
15 deadlifts (225/155)
15 box jumps (24)
Then
75 sit ups

Put your Tabata score in the comments.

- Wally

Tiago Henrique Gomes da rocha

Tabata cleans (155/105)
2 min rest
Tabata toes to bar
2 min rest
Tabata double unders

Tabata scoring. Put the cleans as your score, put the other two in the comments.

- Wally

Tithe

10,9,8,7,6,5,4,3,2,1
Handstand push ups
Knees to elbows

- Wally

Toes on the Bar, Toes in the Air

3 Rounds for time
15 Toes to bar
15 Lateral box jumps (20")
15 Handstand push ups

- Wally

Tongs

12 min AMRAP
5 snatches
10 KB swings
15 sit ups

- Wally

Two AMRAPS for the Pain of One

8 minute AMRAP
row 250 (every 50m = 1 rep)
10 cleans

2 minute rest

8 minute AMRAP
2 laps bear (every length = 1 rep)
10/10 KB snatches (every snatch = 1/2 rep)

add scores together for final score.

- Wally

Typical

12 min AMRAP
12 box jumps
12 push ups
6 overhead squats

- Wally

USSR

3 rounds
17 toes to bar
18 push ups

Then...
88 squats
89 double unders

- Wally

Ulysses s. Grant

3 rounds for time
18 pull ups
Run 500m
5 thrusters (135/95)

- Wally

Unbroken double unders

How many can you do in a row?

- Wally

Unbroken wall ball

How many unbroken wall ball throws can you do.

No pausing.
No stopping.
If you miss the mark it is a no rep but you may continue.

- Wally

Undercover Couplet

For time:
10 strict pull ups
1 lap overhead lunges (45/35)
15 chest to bar pull ups
15/15 split jumps
20 pull ups
2 laps lunges
15 chest to bar pull ups
15/15 split jumps
10 strict pull ups
1 lap overhead lunges

- Wally

Unpardonable Turkey

2 rounds
15 pull ups
15 burpees
35 squats

2 min rest

2 rounds
15 snatches
15 toes to bar
35 double unders

2 min rest

2 rounds
15 Broad jumps
25 push ups
35 GHD sit ups

- Wally

Use the Farce

For time:
50 double unders
10 hang snatches
50 tuck jumps
10 hang snatches
50 lateral jumps
10 hang snatches

- Wally

Utopia

5 rounds
5 snatches (135/95)
15 push ups

- Wally

Value Added Tax

25 deadlifts (155/105)
25 wall ball (20/14)
15 cleans (155/105)
25 wall ball (20/14)
5 clean and jerks (155/105)

- Wally

Villian = Hero

3 rounds, each for time
8 front squats
Run 500m
7 front squats
Rest 2 minutes

- Wally

Violets are Blue

4 rounds for time
11 deadlifts (225/155)
22 wall ball (20/14)

- Wally

Volstead Act

3 rounds, each for time
6 cleans
15 box jumps
3 cleans
12 box jumps
2 min rest

- Wally

Wall Sit

The high school gym classic: how long can you sit against the wall.

Legs must be 90 degrees. Both your lower and upper back must be in contact with the wall. You may NOT rest your hands on your thighs.

- Wally

Wang Qing

3 rounds
10 thrusters (115/83)
10 chest to bar pull ups
2 rounds
5 squat clean thrusters (115/83)
5 broad jump burpees

- Wally

Want Rest? Go Faster.

You have 5 minutes to finish each piece. If you finish early, rest until those 5 minutes expire. Score = total time to complete all 3 pieces.

15,10,5
Burpees
KB swings (32/24kg)

15,10,5
Box Jumps (30")
Handstand push ups

15,10,5
Chest to bar Pull ups
Inbred Cousins (20/14)

- Wally

Warsangali sultanate

8 min AMRAP
3 bar muscle ups
1 corner run
15 sit ups

1 min rest

1 min AMRAP
Power cleans (60% of 1 rm)

- Wally

Water Strider

7 min AMRAP
3 bar muscle ups
5 cleans (145/100)
7 HSPU

- Wally

We're all presidential

4 rounds
15 front squats
10 chest to overhead anyhows
2 laps bear walk

List your barbell weight in the comments.

- Wally

Weimar Republic

With 12 minutes on the clock, do an ascending ladder of:
1 clean
2 HSPU
2 cleans
4 HSPU
3 cleans
6 HSPU

Etc. barbell weight is 165/113

- Wally

What Are You Doing?

Buy in: Run 500m with 20/14 med ball

3 Rounds
6 Box jumps (30")
12 Bent over rows (95/65)
18 Pylo push ups

Buy out: Run 500m with 20/14 med ball

- Wally

What a Wookie

12 minute AMRAP
15 squats
10 push-ups
5 toes to bar

- Wally

What's Left for my Arms to Bear?

Buy in: Tabata Push ups

6 minute AMRAP
2 laps bear walk
8 Knees to elbows

Score = AMRAP score

post tabata push up score in the comments.

- Wally

Who Has Legs?

3 Deadlifts (225/155)
50 Squats
6 Deadlifts (225/155)
40 Squats
9 Deadlifts (225/155)
30 Squats
12 Deadlifts (225/155)
20 Squats
15 Deadlifts (225/155)
10 Squats

- Wally

Who Will Watch the Watches?

3 Rounds for total time (not including rest)
Run 500m
10 Clean and Jerks (135/95)
90 second rest

- Wally

Whyos

25 thrusters
25 pull ups
Rest 2 min
25 deadlifts
25 push ups
Rest 2 min
4 laps bear

- Wally

Will Your Center Hold?

25,20,15,10,5
KB swings (24/16kg)
Sit ups
KB Sumo DLHP (24/16kg)
Sit ups
KB snatch (24/16kg)
Sit ups

- Wally

William Henry Harrison

Run 500m
30 pull ups
Run 500m
30 Kb swings (24/16kg)
Run 500m

- Wally

William Howard Taft

4 rounds
8 thrusters (100/70)
32 double unders
9 rounds
5 burpees
11 sit ups

- Wally

William McKinley

For time:
Run 500m
50 squats
Run 1000m
50 kb swings (24/16kg)

- Wally

Wise Fool

3 rounds, each for time
12 thrusters
12 bar facing burpees
1 lap overhead lunges
Rest 2 minutes

- Wally

Wise and/or Grumpy Mentor

30 KB swings
Run 500
15/15 KB snatches
Run 500
5/5 Turkish get ups

- Wally

Wolly Bear

7 rounds for cumulative reps
30 seconds of cleans (155/105)
30 seconds rest
30 seconds of burpees
30 seconds rest

- Wally

Woodrow Wilson

50 wall ball
Run 500
25 chest to overhead anyhows (135/95)
Run 500

- Wally

Xanthus, the Talking Horse

2 min AMRAP double unders

6 min amrap
2 lap bear walk
9 hang snatch (95/65)

2 min AMRAP double unders

- Wally

Xiongnu Confederacy

4 rounds for time
1 lap overhead lunges (45/35)
15 KB swings (32/24kg)
15 toes to bar

- Wally

Yes, Burpees is ALWAYS Capitalized

For time:
16 Wall ball sit ups (20/14)
2 Burpees
14 Wall ball sit ups (20/14)
4 Burpees
12 Wall ball sit ups (20/14)
6 Burpees
10 Wall ball sit ups (20/14)
8 Burpees
8 Wall ball sit ups (20/14)
10 Burpees
6 Wall ball sit ups (20/14)
12 Burpees
4 Wall ball sit ups (20/14)
14 Burpees
2 Wall ball sit ups
16 Burpees

- Wally

Yesterday's Backside

4 RFT
16 jump squats
12 Pull ups
8 handstand push ups

- Wally

You Sit There, I'll Flip Around on this Bar

Team Metcon
120 Toes to bar
120 Wall ball (20/14)
120 Pushups

break up the work however you want. One team mate (of the three) must be in a wall sit at all times. Switch who is in a wall sit whenever you want.

- Wally

You Talking to Me?

50 Double Unders
5 Snatches (135/95)
40 Double Unders
4 Snatches (135/95)
30 Double Unders
3 Snatches (135/95)
20 Double Unders
2 Snatches (135/95)
10 Double Unders
1 Snatch (135/95)

- Wally

Yuan Dynasty

5 rounds for time
5 deadlifts (275/195)
10 reverse burpees

- Wally

Zachary Taylor

5 snatches (135/95)
15 l pull-ups
10 snatches (115/83)
15 l pull ups
15 snatches (95/65)

- Wally

Zombies!

At the top of each minute, with a running clock, alternate between

(2* x+1) burpees
(2* (x+1)) toes to bar

Where x = number of minutes elapsed. Continue until you can not complete the required number of reps within the minute.

- Wally

Zoot Suit Riot

3 rounds, each for time
30 second L sit hold
15 overhead squats
15 HSPU
2 min rest

- Wally

run, hspu + t2b, run

500m run

3 rounds of:
15 handstand pushups
15 toes 2 bar

Finish with:
500m run

- avi

snatch balances, snatches

Do some snatch balances to warm it up then slide directly into heavy singles.

- Wally