For Time:

30 Walking Lunges

20 Pull-Ups

40 Box Jumps 24/20

20 Burpees

25 Double-Unders

30 Knees-to-Elbows

30 Kettlebell Swings 53/35

30 Sit-Ups

20 Push Press 115/75

50 Good Mornings

30 Wall Ball Shots (20/14)

15 Strict Pull-ups

For Time:

50 Push-ups

400 meter Run

15 Deadlifts 275/185

800 meter Run

21 Squat Clean 135/95

400 meter Run

50 Push-ups

"Amanda"

9-7-5 reps for time of:

Muscle-up
135/95 Pound Squat Snatch

or

For time:

20 Pull-ups

9 Squat snatch 135/95

15 Pull-ups

7 Squat Snatch 135/95

10 Pull-ups

5 Squat Snatch 135/95

“Class WOD”

In teams of two, with one partner working at a time, complete for time:

30 Power Snatches 95/65

40 Pull-ups

40 Box Jumps 24/20

30 Power Snatches 115/75

40 Pull-ups

Run 400 Meters

30 Power Snatches 95/65

40 Pull-ups

200 Double-unders

“Beach Workout”

For time:

400 Meter Soft Sand Run

Then:

5 Rounds of:

Swim 25 Meters

20 Lunges

12 Burpees

20 Sit-ups

Then:

400 Meter Soft Sand Run

20 Rounds for time:

5 Wall Ball Shots 20/14

3 Burpees 

1 Power Clean 205/140

5 Rounds for time:

20 Step-ups 24/20

7 Push Press 135/95

8 Push Jerks 135/95

15 Russian KB Swings 53/35

For Time:

100 Double unders

Then:

3 Rounds of:

Run 600 meters

16 Deadlifts 205/135

25 Weighted Sit-ups

Then:

100 Double unders

“Cindy”

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

On the minute every minute for 7 minutes: Squat Clean x 2 Front Squats.

Then:

For Time:

Run 200 meters

5 Burpee Box Jump Overs 24/20

13 Thrusters 95/65

Run 400 meters

5 Burpee Box Jump Overs 24/20

14 Thrusters 115/80

Run 600 meters

5 Burpee Box Jump Overs 24/20

15 Thrusters 135/95

In teams of 2, with 1 partner working at a time, complete for time:

3 Rounds of:

40 Toes to Bar

40 Burpees

30 Power Cleans 115/80

For Time:

30 Pull-ups

30 Overhead Squats 95/65

30 Sit-ups

20 Bar Muscle-ups

25 Front Squats 135/95

30 Sit-ups

10 Ring Muscle-ups

50 Air Squats

30 Sit-ups

Three rounds of:

Double unders
Lunges
Push Press 75/55
Box Jumps 24/20
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.

For Time:

Run 800 meters

14 Deadlifts 315/205

22 Burpees

Run 400 meters

10 Deadlifts 315/205

16 Burpees

Run 200 meters

8 Deadlifts 315/205

10 Burpees

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

*Score is Total Reps

Shoulder Press: 4-4-4-4-4

Then:

5 Rounds for Time:

8 Strict Handstand Push-ups

7 Power Cleans 155/105

15 Box Jumps 24/20

In teams of two, with one partner working at a time, complete for time:

Camana Bay Hill Run (together)

100 Dumbbell Snatches

100 Box Jumps

100 Pull-ups

50 Power Cleans 115/75

4 Rounds for Time:

13 Burpee Pull-ups

17 Back Squats 135/95

200 Meter Medicine Ball Run 20/14

21-18-15-12-9-6-3 reps for time of:

Power Snatches 95/65
Push-ups

For Time:

50 Wall Ball Shots 20/14

Run 400

40 Toes to Bar

30 Burpees

50 Lunges

70 Sit-ups

50 KB Swings 53/35

3 Rounds for Time:

Run 800 meters

60 Second Plank Hold

50 Double unders

10 Deadlifts 275/185