| GI Jane 100 burpeepullups (Source: CFHQ) | As many rounds as possible in 20 minutes of: 15 pullups 30 pushups 45 squats (Source CFHQ) |
| Handstand pushups: 15131197531 Lpullups: 13579111315 | 3 rounds of: Run 800m 50 pullups |
| 10 rounds of: 12 burpees 12 pullups | 5 rounds of: 15 Lpullups 30 pushups 45 situps |
| 5 rounds of: 25 inverted burpees 25 pullups 25 burpees (Inverted burpee: Starting supine, kip (or situp and roll) to standing, kickup to handstand) | 30 handstand pushups 10 pullups 20 handstand pushups 20 pullups 10 handstand pushups 30 pullups |
| Run 800 meters 40 L pullups Run 800 meters 40 strict pullups Run 800 meters 40 kipping pullups | 5 rounds of: 50 squats 30 pullups 15 handstand pushups |
| 100 squats 100 pullups 200 pushups 300 squats 100 lunges | Bodyweight Fran 21159 reps of: burpees pullups |
| 21159 reps of: pullups pushups squat jumps to 12” above max reach (Source: Shane Skowron) | 503520 rep rounds of: handstand pushups pullups |
| Repeat for 15 minutes: 20 seconds of pullups 20 seconds of situps 20 seconds of squats | 100 pullups 200 pushups 300 squats 50 situps |
| As many rounds as possible in 20 minutes of: 25 pullups 50 pushups 75 squats | As many rounds as possible in 20 minutes of: 25 handstand pushups 50 pistols 75 pullups |
| As many rounds as possible in 20 minutes of: 10 L pullups 20 squats | The Reckoning Run 1 mile 100 bodyblasters (burpeepullupskneesto elbows) Run 1 mile (Source: Shane Skowron) |
| Running Tabata Something Else Tabata pullups, 1 round Run 1 mile Tabata pushups, 1 round Run 1 mile Tabata situps, 1 round Run 1 mile Tabata squats, 1 round Run 1 mile For best time. (Source: NSC) | 102030 reps of: squat handstand pushups squat pullups |
| Running with Angie 100 pullups Run 1 mile 100 pushups Run 1 mile 100 situps Run 1 mile 100 squats Run 1 mile (Source: NSC) | Murph Tribute Run 1 mile 50 pullups 100 pushups 150 situps 200 squats Run 1 mile 50 pullups 100 pushups 150 situps 200 squats Run 1 mile No partitioning. (Source: NSC) |
| Deck of Cards 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 pushups Diamonds pullups Spades situps Clubs squats Jokers Run 1 mile (Source: NSC) | 5 rounds of: 30 handstand pushups 30 pullups |
| 100 squats 20 handstand pushups 30 pullups | 100 squats 9 handstand pushups 200 squats 15 handstand pushups 100 squats 21 handstand pushups |
| 100 Lpullups | 100 squats 40 pullups 80 squats 32 pullups 60 squats 24 pullups 40 squats 16 pullups 20 squats 8 pullups |
| 10 rounds of: 10 pullups 20 pushups 30 squats | As many rounds as possible in 20 minutes of: 7 handstand pushups 12 Lpullups |
| 50 squats 50 pullups 50 walking lunges 50 kneestoelbows 5 handstand pushups 50 situps 5 handstand pushups 50 squats 50 pullups | 100 squats 25 situps 100 squats 25 situps 100 squats 25 kneestoelbows 100 squats 25 handstand pushups |
| 2 rounds of: 35 squats 35 kneestoelbows 35 squats 35 situps 35 lunges 35 squats | 21181512963 of: squats Lpullups kneestoelbows |
| 7 rounds of: 35 squats 25 pushups 15 pullups | 21159 reps of: Body blasters (burpeepullupkneesto elbows) box jump burpees Belushi burpees (on jump turn 180 degrees) Burpee Jacks (plank jack to jumping jack) (Source: Robert Pierce) |
| 3 rounds of: 100 squats 25 Lpullups 30 handstand pushups | 5 rounds of: 9 handstand pushups 9 pullups |
| 3 rounds with 2:00 rests between each round: 50 squats 30 pullups 40 pushups 50 squats | 21 pullups 50 squats 21 kneestoelbows 18 pullups 50 squats 18 kneestoelbows 15 pullups 50 squats 15 kneestoelbows 12 pullups 50 squats 12 kneestoelbows |
| 20 pieces of Angie 20 rounds of: 5 pullups 5 pushups 5 situps 5 squats (Source: Crossfit PC) | 100 squats 21 handstand pushups 30 pullups 100 squats 30 pullups 21 handstand pushups 100 squats |
| 5 rounds of: 20 squats 20 pushups 20 pullups | 5040302010 reps pullups squat jumps (Source: Shane Skowron) |
| Run 1 mile 30 pullups (chest to bar) 60 pushups (Source: STC) | 15 rounds for max reps: pullups, 30 seconds on / 30 seconds off |
| 100 squats 20 handstand pushups 30 pullups 100 squats 30 pullups 20 handstand pushups 100 squats | Fractured Runny Angie Run 400 meters 25 pullups 25 pushups 25 situps 25 squats (Source: Crossfit PC) |
| 150 squats 50 pushups 21 pullups Run 800 meters 21 pullups 50 pushups 150 squats (Source: thesealquest.com) | 50 Lpullups 50 handstand pushups 50 pistols 50 kneestoelbows (Source: Shane Skowron) |
| 3 rounds of: Run 800m 30 burpees 30 kneestoelbows (Source: NSC) | 21159 reps of: handstand pushups Inverted pullups |
| 20 Burpee Pullups 800m Run 20 Burpee Pullups 800m Run 20 Burpee Pullups (Source: TSQ) |