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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4 Rounds for Time

Buy-In: 
1 mile Assault Air Bike

Then, 4 Rounds of:
5 Bear Complexes (135/95 lb)
10 Pull-Ups
10 Push-Ups
400 meter Run

Buy-Out:
1 mile Assault Air Bike

For Time

50-40-30-20-10 reps of:
Burpee Jumping Air Squats
Push-Ups

For Time

100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

For Time (with a Partner)

800 meter Run (together)
100 Pull-Ups
100 Synchronized Push-Ups
150 Synchronized Air Squats
800 meter Run (together)

10 Rounds for Time

20 Push-Ups
20 Air Squats
20 Mountain Climbers (Left+Right=1)
20 Jumping Jacks

For Time

50 Burpees 
50 Air Squats
50 Hollow Rocks
50 Push-Ups

Buy-in:
1000 meter Row

For Time

2,012 meter Run

Directly into, 4 Rounds of:
8 Burpees
26 Jumping Lunges
8 Hand Release Push-Ups
26 Jumping Squats

AMRAP in 20 minutes

1 Burpee
2 Box Jumps (30/24 in)
3 Kettlebell Swings (70/53 lb)
4 Pull-Ups
5 Push-Ups
6 Air Squats

Wear a Weight Vest (20/14 lb) for the first 10 minutes only

5 Rounds for Time

400 meter Run
20 Wall Balls (20/14 lb)
14 Kettlebell Swings (53/35 lb)
38 reps of "X"

Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups
Round 4: Alternating Lunges
Round 5: Burpees

For Time

1000 meter Row
90 Heavy Rope Single-Unders
80 Air Squats
70 Push-Ups
50 Lunges
40 Hang Cleans (95/65 lb)
30 Thrusters (95/65 lb)
20 Overhead Squats (95/65 lb)
10 Snatches (95/65 lb)