"Brenton"
5 rounds for time:
   100 foot bear crawl
   100 foot standing broad jump, with 3 burpees after every 5 jumps
20# vest/armor recommended
"Courtesy of CrossFit Inc"

AMRAP 12 minutes:
   12 push press, 115#
   12 chest to bar pull ups
   12 one legged squats
"Courtesy of CrossFit Inc"

Back squat 1-1-1-1-1-1-1

"SQT"
3 rounds for time:
     10 ground-to-overhead, 95#/65#
     200 yard shuttle sprint (50 yards there and back twice)
"Courtesy of CrossFit Inc"

"Strange"
8 rounds for time:
     600 meter run
     11 weighted pullups, 1.5/1 pood
     11 walking lunge steps, carrying 1.5/1 pood kettlebells
     11 kettlebell thrusters, 1.5/1 pood
"Courtesy of CrossFit Inc"

Five rounds for time:
    15 Knees to elbows
    15 Hip extensions
    Hand-stand walk 15 meters
    15 Box jumps, 24"
"Courtesy of CrossFit Inc"

Bench press 5-5-5-5-5
"Courtesy of CrossFit Inc"

21-15-9 for time:
     Deadlift, 225#/155#
     Thruster, 95#/65#
"Courtesy of CrossFit Inc"

"Nick"
12 rounds for time:
     10 dumbbell hang squat clean, 45#/35#
     6 hand-stand push-ups on dumbbells
"Courtesy of CrossFit Inc"

Snatch 2-2-2-2-2-2
"Courtesy of CrossFit Inc"

10 rounds, each for time:
     15 pushups
     60 yard sprint
     Rest 60 seconds
"Courtesy of CrossFit Inc"

"Amanda"
9-7-5 reps for time:
   Muscle up
   Squat snatch 135#
"Courtesy of CrossFit Inc"

"Sprint Triathlon"                   -OR-              Cardio/MetCon of your choice
Swim 750 meters                                         Skill work
Bike 20K
Run 5K
"Courtesy of CrossFit Inc"

For time:
1600 meter run
150 double-unders
50 burpees
800 meter run
100 double-unders
35 burpees
400 meter run
50 double-unders
20 burpees
"Courtesy of CrossFit Inc"

For time:
15 foot rope climb, 4 ascents
5 clean & jerk, 145/115#
15 foot rope climb, 4 ascents
4 clean & jerk, 165/125#
15 foot rope climb, 3 ascents
3 clean & jerk, 185/135#
15 foot rope climb, 2 ascents
2 clean & jerk, 205/145#
15 foot rope climb, 1 ascent
1 clean & jerk, 225/155#
"Courtesy of CrossFit Inc"

"Cindy"                              -OR-              "Mary"

AMRAP 20 min:                                      AMRAP 20 min:

     5 Pull-ups                                                  5 Handstand Push-ups

     10 Push-ups                                              10 One-legged squat (alternating)

     15 Squats                                                  15 Pull-ups

"Courtesy of CrossFit Inc"

"Hope"

3 rounds, one minute per station, rest one minute between rounds:
     Burpees
     75# Power snatch
     24" Box jump
     75# Thruster
     Chest-to-bar pull-ups
    
One rep = one point, score = total points - CF for Hope Scorecard
"Courtesy of CrossFit Inc"

Front squats 3-3-3-3-3
"Courtesy of CrossFit Inc"

"Michael"

3 rounds for time:
    800 meter run
    50 back extensions
    50 sit-ups


"Courtesy of CrossFit Inc"

Rest day

21-15-9 reps for time:

Hang squat clean, 50 lb dumbbells
Handstand Push-ups

"Courtesy of CrossFit Inc."

"Nancy"
  5 rounds for time of:
    Run 400 m
    15 Overhead Squats (Rx 95lbs)
"Courtesy of CrossFit Inc"

With a continuously running clock do one pull-up the first minute, two the second.... until you can complete all the required pull ups in the allotted time.

"Courtesy of CrossFit Inc"