For time:

Run 1 mile

21 Hang Clean and Jerks 115/80

30 Strict Pull-ups

15 Hang Clean and Jerks 115/80

For Time:

30 Burpees

Then:

90 Wall Ball Shots 20/14

70 Sit-ups

50 Push-ups

3 Rounds for time:

Run 400 meters

7 Squat Cleans 185/125

21 Toes to Bar

5 Rounds, 1 minute at each station:

30-40 Double unders

10-14 Pull-ups

6-8 Burpees

Max Power Snatches 115/80

Rest 1 minute

*score is power snatches reps

For time:

Run 800 meters

Then:

2 rounds of:

50 Dumbbell Box Step up 24/20

40 Alternating Dumbbell Snatches

30 Alternating Dumbbell Clean and Jerks

20 Dumbbell Goblet Squats

10 Dumbbell Devil Presses

5 Rounds for Time:

100 Meter Kettlebell Farmers Carry (choose weight)

10 Squat Cleans 115/80

5 Bar Muscle-ups

*modification for bar muscle-ups will be 15 Pull-ups or 10 Chest to Bar Pull-ups

AMRAP in 20 minutes of:

Run 200 meters 

20 Push-ups

Run 200 meters 

10 Push Jerks 135/95

Every 2 minutes for 20 minutes complete:

5 Burpee Box Jump Overs 24/20

15 Air Squats

18 Sit-ups

“Pyramid Double Helen“

For time:

Run 1200 meters

63 Kettlebell Swings 53/35

36 Pull-ups

Run 800 meters

42 Kettlebell Swings

24 Pull-ups

Run 400 meters

21 Kettlebell Swings

12 Pull-ups

CrossFit Games 2012 Chipper

For time:

10 Overhead Squats 155/105 lb

10 Box Jump 24/20 inches

10 Thrusters 135/95 lb

10 Power Cleans 205/125 lb

10 Toes to bar

10 Burpee Ring Muscle-up

10 Toes to bar

10 Power Cleans 205/125 lb

10 Thrusters 135/95 lb

10 Box Jump 24/20 inches

10 Overhead Squats 155/105 lb

For time:

Camana Bay Hill Run

60 KB Swings 53/35

50 Weighted Box Step up 24/20 (choose weight)

40 Toes to Bar

30 Burpees

20 Squat Clean and Jerks 135/95

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

Power Snatch 95/65

Push-ups

Pull-ups

3 Rounds for Time:

70 Double-unders

35 Wall Ball Shot 20/14

Run 800 meters

5 Rounds for times of:

20 Box Jumps 24/20

12 Toes to Bar

5 Deadlifts 275/185

Rest 90 seconds between rounds.

*Score will be total time.

For time:

3 rounds of:

Run 400 meters

10 Squat Cleans, 135/95lbs

3 Rope Climbs

-- then --

Rest, 5 mins

-- then --

Run 800 meters

20 Squat Cleans, 135/95lbs

6 Rope Climbs

5 Rounds for time

10 Shoulder to Overhead 135/95

10 Burpee Box Jumps 24/20

25 Sit-ups

For Time:

4 Rounds of:

8 Wall Ball Shots 20/14

8 Box Jumps 24/20

8 Toes to Bar 

then:

2 Rounds of:

16 Wall Ball Shots 20/14

16 Box Jumps 24/20

8 Toes to Bar

then:

1 Round of:

32 Wall Ball Shots 20/14

32 Box Jumps 24/20

16 Toes to Bar

Workout 22.3
For time:

21 pull-ups 42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65 lb, then 75 lb, then 85 lb
♂ 95 lb, then 115 lb, then 135 lb

Time cap: 12 minutes

On the minute every minute for 7 minutes: Hang Power Clean x 2 reps.

Then:

AMRAP in 14 minutes of:

Run 200 meters

8 Strict Handstand Push-ups

7 Hang Power Cleans 135/95

5 Rounds, 1 minute at each station:

Row (calories)

Sit-ups

Overhead Squats 95/65

Box Jump overs 24/20

Rest 1 minute