Push-Up

You most likely did a push-up at some stage in your life before beginning CrossFit, but you may not have done the full spectrum of motion pushups we use in CrossFit. Your arms should be absolutely straight at the top, and your chest should be in touch with the ground at the bottom.

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3 Rounds For Time

5 Front Squats (165/105 lb)
18 Pull-Ups
5 Deadlifts (225/155 lb)
18 Toes-to-Bars
5 Push Jerks (165/105 lb)
18 Hand-Release Push-Ups

8 Rounds For Time

5 Front Squats (185 lb)
26 Ring Push-Ups

5 Rounds for Time

20 Alternating Jumping Lunges
15 Russian Kettlebell Swings (1/2 Bodyweight)
10 Kettlebell Kickback Push-Ups

4 Round For Time

10 L-Pull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups

With a Running Clock For As Long As Possible

10 meter Sprint in the first minute
20 meter Sprint in the second minute
30 meter Sprint in the third minute
etc.

Rest 5 minutes

Ascending Push-Ups

Start with 1 Push-Up. Add 1 Push-Up every minute until failure.

For Time

60 calorie Assault Air Bike
50 Air Squats
40 AbMat Sit-Ups
30 Push-Ups
20 Pull-Ups
10 Burpees

4 Rounds for Time

300 meter Run
24 Toes-to-Bars
24 Box Jumps (24/20 in)
24 Goblet Squats (55/35 lb)
24 Hand Release Push-Ups
24 calorie Bike/Row (alternate each round)
24 Air Squats

AMRAP in 19 minutes

1 mile Run

Then, 5 Rounds of:
27 Air Squats
18 Push-Ups

If you finish, start again on the run.

For Time

100 Air Squats
100 Sit-ups
100 Push-ups
100 Pull-ups

For Time

50 Pull-Ups
50 Hand Release Push-Ups
50 Box Jumps (24/20 in)
50 Air Squats