For time: Run 10 miles 150 burpee pull-ups Partition the run and burpee pull-ups as needed.

10 rounds for time of: 10 thrusters 10 ring push-ups

For time: 800-meter run 50 back squats 50 bench presses 800-meter run 35 back squats 35 bench presses 800-meter run 20 back squats 20 bench presses 800-meter run 1 muscle-up

Hang from a pull-up bar for 6 minutes Each time you drop from the bar, complete: 800-meter run 30 push-ups

6 rounds for time of: 400-meter sandbag carry 12 push presses 12 box jumps 12 sumo deadlift high pulls

Find a TrainerScholarship ProgramFoundationCrossFit Medical Society

2 rounds for time of: 34 push-ups 50-yard sprint 34 deadlifts 50-yard sprint 34 box jumps 50-yard sprint 34 clean and jerk 50-yard sprint 34 burpees 50-yard sprint 34 wall-ball shots 50-yard sprint 34 pull-ups 50-yard sprint

3 rounds for time of: Run 800 meters with an empty barbell 3 rope climbs 12 thrusters

5 minutes of: Burpees Then, 5 minutes of: 7 deadlifts 7 box jumps Then, 5 minutes of: Turkish get-ups Then, 5 minutes of: 7 snatches 7 push-ups Then, 5 minutes of: Rowing for calories Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

5 rounds for time of: 25-foot double-kettlebell front-rack lunge 9 strict pull-ups 50-foot double-kettlebell overhead carry 16 hand-release push-ups 75-foot double-kettlebell front-rack carry 23 air squats 100-foot double-kettlebell farmers carry 400-meter run If you have a weight vest or body armor, wear it.

Complete as many rounds in 20 minutes as you can of: 30 box jumps 20 push presses 30 pull-ups

5 rounds for time of: 12 deadlifts 20 pull-ups 12 clean and jerks 20 knees-to-elbows

Complete as many rounds and reps as possible in 10 minutes of: 8 toes-to-bars 8 dumbbell thrusters 12 dumbbell walking lunges

7 rounds for time of: 8 muscle-ups 22-yard farmers carry

On a running clock: From 0:00-12:23: Max-reps box step-ups From 12:23-15:00: Rest From 15:00-48:00: As many reps as possible of: 9 deadlifts 400-m run 22 push-ups

21-15-9-9-15-21 reps for time of: Deadlifts Burpees

For time: Run 5K 4 minutes to find 4-rep-max deadlift Run 5K 4 minutes to find 4-rep-max push jerk

For time: (Each round honors one of the heroes who died in the helicopter crash.) Kraus: 200-meter run, 30 pull-ups, 30 hand-release push-ups, 4 deadlifts* Rest 30 seconds Scott: 400-meter run, 25 pull-ups, 25 hand-release push-ups, 4 deadlifts* Rest 30 seconds Good: 600-meter run, 20 pull-ups, 20 hand-release push-ups, 4 deadlifts* Rest 30 seconds Cully: 800-meter run, 15 pull-ups, 15 hand-release push-ups, 4 deadlifts* Night Stalkers: 269 step-ups

Complete as many rounds as possible in 19 minutes of: 3 muscle-ups 1 shuttle sprint (5 yards, 10 yards, 15 yards) 6 burpee box jump-overs On the burpees, jump over the box without touching it.

For time: Run 1 mile with a medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope climb Run 800 meters with a medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope climb Run 400 meters with a medicine ball Then 2 rounds of: 10 wall-ball shots 1 rope climb

Courses Near YouCertificate CoursesCertificationsExplore CoursesPromotional Terms and Conditions

5 rounds for time of: 15 dumbbell split cleans 21 pull-ups

100 box step-ups with a weighted backpack Then, 3 rounds of: 800-meter run 17-calorie bike 25 front squats

With a partner, 5 rounds for time of: 24 double-unders (each) 19 toes-to-bars (total) 2 clean and jerks (total) 400-meter run (together)