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)

AMRAP in 15 minutes
3 Rounds of:
25 Toes-to-Bars
25 Push-Ups
In the remaining time, AMRAP of:
50 Double-Unders
50 foot Dumbbell Front Rack Walking Lunges (2x50/35 lb)

5 Rounds for Time
100 foot Lunge Walks
25 Push-Ups
20 Dumbbell Snatches (2x50/35 lb)
Rest an equal amount of time to the previous round's work time.

7 Rounds for Time
10 Hand-Release Push-Ups
10 Alternating Dumbbell Clean-and-Jerks (50/35 lb)
10 Burpees over Dumbbell
Time Cap for each round: 3 minutes