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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Strength
5x1 Hang Power Clean (1 Muscle Clean + 3 Hang Power Clean)

Time Cap: 10 minutes

Metcon 
For Time (in teams of 2)
150 Pull Ups
150 Push Ups
150 GHD's
150 Syncro Air Squats

Time Cap: 20 minutes

Strength
Hang Power Snatch (1 muscle snatch + 3 Hang Power Snatch)
5x1

Time Cap: 10 minutes

Metcon 
For Time:
1000m Ski
75 Push ups
50 Pull Ups

Time Cap: 15 minutes

Strength
Thruster (7x1)
Time Cap: 12 mins

Metcon
AMRAP in 10 minutes of:
20 Toes-to-Bars
20 Push-Ups

3 Rounds for Time
500m Run
30 Push Ups
3 Legless Rope Climbs

Push Press (10x3)
Every min 3 Push press (10mins)
Choose a weight you can maintain good form
For Time:
27-21-15-9
Deadlifts (225/155)
Push Ups

"Gator"
8 Rounds for time of:
5 Front Squats, 185#
26 Ring Push-ups

Shoulder Press (Heavy 3)
In 10 mins work up to a Heavy 3 rep
For Time:
30-24-18-12-6
Cal. Ski Erg
Push Ups

Teams of 24000m Bike Erg150 Wall Balls (20/14)3000m Row100 Deadlifts (155/105)2000m Ski Erg150 Push Ups

"Murph"
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run

If you have a 20# vest or body armor, wear it.

5 rds
30/20 Cal. Assault Bike
25 Push Ups
25 Ring Rows*
* for the ring row, set feet directly underneath pull up bar. Top of the ring should line up with the arm-pit.