| Walking lunge 400m | 150 burpees |
| 4 rounds of: Run 400m 50 squats | 100755025 reps: situps flutterkicks (4 count) Leg levers (Source: NSC) |
| 50 burpees jump 12” above max reach each one. | Cummulative Lhold for total of 5:00. Use bar, rings, or floor. Stop timer when you drop out of position. Record total time it takes to get 5:00. (Source: NSC) |
| Crouching Tiger 50 squats 25 pushups 50 pistols 25 fingertip pushups 50 side lunges 25 knuckle pushups 50 walking lunges 25 diamond pushups (Source: Chad McBroom) | 50 flutterkicks 50 situps Run 400m 100 flutterkicks 100 situps Run 400m (Source: NSC) |
| 20161284 reps of: Onearm pushups Pistols (Source: NSC) | 4 rounds of: 50 pushups 50 situps 50 4ct flutterkicks (Source: NSC) |
| 1 round Tabata sprints (hills if possible) 1 round Tabata bottomtobottom squats There is no rest between exercises. (Source: Shane Skowron) | As many rounds as possible in 12 minutes of: 10 pushups 15 situps 20m walking lunge (Source: Crossfit Alpha) |
| 21159 reps of: lunges (Each leg ½ rep) situps burpees (Source: Crossfit Alpha) | 5 rounds of: 50 mountain climbers (4 count) 25 situps (Source: Crossfit Alpha) |
| 5 rounds of: 100 jumping jacks 100 mountain climbers (Source: Crossfit Alpha) | The Prison Workout burpees: 201918 … 321 walk 25m after each set (Source: Ken Andes) |
| Long Cycle Burpees 50 rounds of: 1 squat 1 pushup 1 situp 1 superman 1 tuck jump (Source: Crossfit Alpha) | 5 rounds of: 30 second isometric squat hold 20 squats 30 seconds isometric leaning rest 20 pushups (Source: Crossfit Alpha) |
| 50 jumping jacks 50 pushups 50 tuck jumps 50 situps 50 mountain climbers(50 each leg) 50 squats 50 jumping jacks (Source: Crossfit Alpha) | 10 rounds of: 30 seconds handstand 30 seconds isometric squat Score is cummulative time. (Source: Crossfit Alpha) |
| Playing with pushups Run 100m 20 pushups 5 burpees 15 clap pushups 5 burpees 10 chestslap pushups 5 burpees 5 fingertip pushups Run 100m 15 pushups 5 burpees 10 clap pushups 5 burpees 10 chestslap pushups 5 burpees 5 fingertip pushups Run 100m 10 pushups 5 burpees 10 clap pushups 5 burpees 10 chestslap pushups 5 burpees 5 fingertip pushups (Source: John Beieler) | Run 400m BurpeeBroad Jump 25m Walking Lunges 25m BurpeeBroad Jump 25m Bear Crawl 25m BurpeeBroad Jump 25m Walking Lunges 25m BurpeeBroad Jump 25m Bear Crawl 25m Run 400m (Source: Nick Hoel/Olympic CF) |
| 100 situps 100 flutterkicks (4 count) 100 leg levers (Source: NSC) | Deck of Cards (Core Variation) Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued. Flip each card and perform the movement and the number of reps specified. Cycle whole deck. Hearts burpees Diamonds – mountain climbers (4ct) Spades flutterkicks (4ct) Clubs situps Jokers Run 400m (Source: NSC) |
| 50 burpees 75 flutterkicks (4count) 100 pushups 150 situps (Source: STC) | 5 rounds of: 10 burpees 20 box/bench jumps 30 pushups 40 squats 50 lunges (Source: NSC) |
| 4 rounds of: | Run 5k , but every 2:00 do 20 pushups and |
| 50 walking lunges | 20 squats. |
| 50 squats | (Source: Shane Skowron) |
| Run 400m | |
| (Source: Shane Skowron) | |
| 3 rounds of: | 5 rounds of: |
| 50 pushups | 50 walking lunges |
| 50 situps | 15 handstand pushups |
| 50 squats | |
| 80 squats | 4 rounds of: |
| 10 handstand pushups | 25 lunges |
| 60 squats | 50 squats |
| 20 handstand pushups | |
| 40 squats | |
| 30 handstand pushups | |
| 20 squats | |
| 5 rounds of: | 5 rounds of: |
| 100 squats | 50 squats |
| 20 lunges | 30 handstand pushups |
| 35 pushups | |
| 2 rounds: | 3 rounds of: |
| Max pushups 2:00 | 30yd bear crawl |
| Max situps 2:00 | 30yd inch worm pushup |
| Max flutterkicks 2:00 | 30yd burpee jumps |
| Max squats 2:00 | |
| (Source: STC) |