Halloweenie

with a partner complete-

200m run alternating with:
db push-press
overhead squat
sledgehammers
alternating lunges

Candy Apple

Split Jerk
3-3-2-2-1-1-1

for time:
1000m row
25 man makers
40 squats

Compounding Interest

Front Squat
3-3-3-3


7 rounds for time:
5 Deadlift
10 Ring dips

Boots made for Running

hang power snatch
5-5-5-3-3

2 rounds for time:
400m run
30 ball slams(20/14#)
400m run
30 wall-balls (20/14#)

A hero will save us

Sumo Deadlift
5-5-5-5

"Erin"
Five rounds for time of:

45# dumbbell split clean, 15 reps

21 pull-ups

Up in the Air

Skill work
overhead squats
complete 75 perfect reps, pvc or barbell
 power snatch


7 rounds for time:
3 clean and press
15 push-ups

Little Miss Sunshine

With a Partner complete
9-15-21 reps of
Sumo DL high-pull
Box Jumps
Kb Swings

Partner A completes a round of  lifts while partner B completes continuous Double unders. Switch after each round, each person completes all 3 rep sets.

Long nights, Early mornings

push-press
3-3-2-2-3-3

4 rounds for time
400m run
12 burpees

Mind over Matter

Back Squat
5-5-5-5-5-5

Death by Thrusters:
1st minute - 1 thruster
2nd minute- 2 thrusters
3rd minute- 3 thrusters
continue until you cannot get the reps required.

*upon failure, rest one minute, then do 2 rounds of 1 minute max reps thrusters

Hodgepodge

Hang power clean
3-3-3-3-3

for time:
21 OH squat
9 ring dips
20 lateral jumps
15 OH squats
15 ring dips
20 lateral jumps
9 OH squats
21 Ring dips

all work, no play

"Tabata Something else"

pull-ups
squats
push ups
sit-ups

8 rounds of each, 20 seconds of work, 10 seconds of rest
score is the lowest rep round of each exercise added.

Welcome to the jungle

Deadlift
3-2-1-1-1


7 rounds for time:

5 Wall-Ball
7 Ball slams
9 Kb swings

Payday

Press
5-5-5-5

200m run
30 push-ups
250m row
30 pull-ups
200m run
20 push-ups
250m row
20 pull-ups
200m run
10 push-ups
250m row
10 pull-ups

Just Another Girl

front squat
3-2-2-1-1

Annie
50-40-30-20 and 10 reps for time of
double unders (sub tuck jumps)
sit-ups

Unilateral

20-18-16-14-12-10-8-6-4-2

Db single arm snatch
Pistols

in a fog

push jerk-
5-5-5-5

3 rounds with a partner:
100ft overhead walking lunge
12 hang clean
db push press (max reps)

day's score is total amount of push press

A girl met a boy

Grace
30 clean and jerks

rest 3 minutes

Jeremy
21-15-9
pvc OH squats
Burpees

--for total time

Shes Got Skills

Back Squat
3-3-2-2-1

Skill work
double unders

Row 2k for time

Deltoid

clean
5-5-5-5

then:
3 min max reps thrusters (75/45#)

3 min rest

3 min max reps push-ups

3 min rest

3 min max reps wall-ball (20/14#)

Get Ya Some

Snatch Dead lift
3-3-3-3

Shoulder press
5-5-5-5

for time:
20-15-10-5
power snatch
ring dips

A Good Lashing

OH squat-
5-5-5-3-3

3 rounds for time:
200m run
15 pull-ups
30 double unders (sub tuck jumps)

Lean on me

With a partner complete 2 rounds of:

400m run
25 kb swings
max rep box jumps
75ft walking lunge
25 kb swings
max rep box jumps


partner A does swings while partner B jumps, then switch.
score is total number of box jumps for both partners.

Ice Cream with Sprinkles

"Fran"
21-15-9
Thrusters
Pull-ups

rest 10 minutes

50 burpess AQAP

Totalitarian

CrossFit total-
1RM of the squat, the deadlift, the press

then:
4 rounds for time:
250m row
30 KTE