This is basically a cut and paste from a spreadsheet, I included my times as some of the workouts I havent seen else where and its a time to beat :) Just a quick disclaimer, these are hard if you aren't familiar with something dont do it. 3 movements to watch out for at jumping pullups, GHD situps and kettlebell swings you can get Rhabado real easy if you push too hard on these. There is no shame in scaling the number of reps or taking some elements out or subbing something else in, you are competing against yourself. Squats are air-squats, make sure your hipcrease is below your knee cap on each rep. Pullups are all kipping unless stated otherwise. I dont even want to start arguing about deadhang vs kipping, I dont care or have the energy too. If you are truly interested look at the crossfit.com FAQ they explain it. 5 rounds for time of: 5 burpees 10 cleans - 1.5 pood (55lb kettlebell) 10 ring pushups Result: 5:50 ================== 4 rounds of: Run 400m 50 squats Result: 12:50 ================== 3 rounds of: 10 burpees 20 box/bench jumps 30 pushups 40 squats 50 lunges Result: 13:56 ================== 10 rounds for time of: 6 burpees 6 pullups Result: 6:39 ================== "Unworthy" for time of: Squats 80-40-20-40-80 1.5 pood kb swings 40-20-10-20-40 Pullups 20-10-5-10-20 Result: 20:23 ================== 2 rounds of: 21 lunges 21 pullups 21 squats 21 ring dips 21 handstand pushups Result: 11:45 ================== Ash 3 rounds, 90 seconds per station of: Burpees Pushups Box/bench jumps Pullups Double Unders Squats 3min rest Result: 588 (total reps) ================== Half a Frogman's Christmas 50 dead hang pullups 125 push-ups 250 sit-ups Run 1.5 miles Result: 27:22 ================== "Cindy" as many rounds as possible in 20 min of: 5 pullups 10 pushups 15 squats rest 5min 21-15-9 reps of: Lunges (each leg is 1/2 rep) situps burpees Result 1: 16 rounds + 3 pullups - was done with a 25lb vest on (opt) Result 2: 7:54 ================== 5 rounds for time of: 5 handstand pushups 25 boxjumps rest 5 min 50 jumping pullups 50 steps walking lunge 50 knees to elbow 50 burpees 50 situps 50 ring dips 50 pushups Result 1: 5:42 Result 2: 14:47 ================== As many rounds as possible in 12 min of: 10 pushups 15 situps Rest 5min As many rounds as possible in 20 min of: 5 burpees 10 GHD situps 15 walking lunges Result 1: 10 rounds + 1 pushup Result 2: 15 rounds + 5 burpees ================== As many rounds as possible in 12 min of: 10 pushups 15 situps 20 boxjumps rest 5min 100 burpees for time. Result 1: 11 rounds + 4 pushups Result 2: 7:57 ================== Run 1 mile 60 pushups 40 ring dips 20 squats 10 Handstand pushups 20 squats 40 ring dips 60 pushups Run 1 mile rest 10 min As many rounds as possible in 20 min of: 7 Handstand pushups 12 burpees 17 walking lunges Result 1: 29:00 Result 2: 14 rounds + 5 burpees