Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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.

Run 10K

Angie

100 pullups
100 pushups
100 squats
100 situps in order (no splitting up reps; you don't move on to next exercise until you complete the 100 reps) for fastest time

Rest Day

Helen

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

Shoulder Press

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Rest Day

Murph

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Michael

3 Rounds for time:
800 meter run
50 back extensions
50 sit-ups

Back Squat

Back Squat 5-5-5-5-5 reps

Rest Day

Eva

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Cindy

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Rest Day

Filthy Fifty

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

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 dips. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Rest Day

Hermanater

5 Rounds for time:
10 pull-ups
10 Burpees
15 Air Squats
400m Run

Annie

50-40-30-20 and10 rep rounds of:Double-undersSit-ups

Rest Day

Run 10K

Annie

50-40-30-20 and10 rep rounds of:
Double-undersSit-ups

Michael

3 Rounds for time:
800 meter run
50 back extensions
50 sit-ups

Rest Day

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

Monthly CrossFit Challenge

Squad/Section Level Competition

• 30 Pull-ups
• 60 Air Squats
• 200m Run
• 25 Kettlebell swings (combination of various weights)
• 20 Medicine Ball Cleans
• 200m Run
• LMTV Tire Flip (two tires) 100 meters

*each squad/section is made up of 8 Soldiers and each must have one female on the team. If a member cant complete the pull-ups a team member can do partner assisted but a 5 second penalty will be imposed for each assisted rep.

Rest Day

Hopper Deck - 7 of Hearts

10 Medicine Ball Cleans run 200 meters
9 Medicine Ball Cleans run 200 meters
8 Medicine Ball Cleans run 200 meters.....continue until..
1 Medicine Ball Clean run 200 meters

Helen

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

Rest Day

Angie

100 pullups
100 pushups
100 squats
100 situps in order (no splitting up reps; you don't move on to next exercise until you complete the 100 reps) for fastest time

Michael

3 Rounds for time:
800 meter run
50 back extensions
50 sit-ups