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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AMRAP in 40 minutes

9 Clean-and-Jerks (135/95 lb)
1 Rope Climb
8 Burpees
12 Push-Ups
40 second Plank Hold
800 foot Sandbag Carry (80/50 lb)
20 Double-Unders
17 Wall Ball Shots (20/14 lb)

2 Rounds for Time

25 Pull-Ups
10 Squat Cleans (135/95 lb)
25 Knees-to-Elbows
10 Thrusters (135/95 lb)
25 Hand Release Push-Ups

With a Running Clock in 35 minutes

First, AMRAP in 30 minutes (with a Partner)
30 Double-Unders
15 Pull-Ups
15 Push-Ups
100 meter Sprint

Partners alternate rounds

Then, 5 minutes to find a 1-rep-max Partner Deadlift

30 Rounds for Time

5 Hand Release Push-Ups
10 Goblet Squats (pick load)
15 Double-Unders

For Time

15 minute Wall Squat Hold (cumulative)

Every time athlete rests, perform:
5 Push-Ups
10 Jumping Jacks
15 V-Ups

21-15-9 Reps for Time

Overhead Squats (95/65 lb)
Hand Release Push-Ups

For Time

50 Hand Release Push-Ups
1 mile Run
50 Hand Release Push-Ups

Wear a Weight Vest (20/10 lb)

21-15-9 Reps for Time

Calories Assault Air Bike
Thrusters (95/65 lb)
Pull-Ups
Push-Ups
Sit-Ups

AMRAP in 25 minutes

5 Bear Complexes (135/95 lb)
10 Bar-Over Burpees
15 Toes-to-Bars
20 Push-Ups
25 calorie Assault Air Bike

5 Rounds for Time

15 Air Squats
15 Burpees
15 Hand Release Push-Ups