For time:
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups
80-foot dumbbell overhead walking lunge
20 alternating dumbbell snatches
20 muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Click for all workout descriptions and standards

Machine WOD: Pick Machine:

For Pace:
2 Rounds:
2 min Moderate Pace
:45 Hard
:45 Easy
:30 Hard
:30 Easy
:15 Hard
:15 Easy
2 min Moderate Pace

2 min Rest between Rounds

Partner WOD:
20 min AMRAP: You Go/I Go
400m Run
40 KBS (35/53)
30 Burpee over KB
40 AMSU

Post WOD: 8 min to Quality
15 Hollow Rocks
1-10 SHSPU
1 TGU R/1 TGU L with KB or DB

Front Squat 5-3-3-3-1

4 RFT:
8 Front Squats (95/135)
28 DU
12 C2B

3-3-3-3-3 Jerk

9 min AMRAP:
3/3, 6/6, 9/9….ascending ladder by 3’s
Power Clean (75/115)
S2OH (75/115)
T2B

For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

Time cap: 12 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-ft target, 24-inch box

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4 Rounds:
2 min Hard Pace
1 min Recovery Pace

Right Into:

2 Rounds:
1 min Hard Pace
2 min Recovery Pace

On 25 min Clock:
10 min to work up to single Squat Clean & Jerk
15 min Back Squat 5-4-3-2

10 min AMRAP:
20 Box Step Ups (20/24)
20 DB Snatch (35/50)
20 AMSU

Partner WOD: 1 partner working, 1 partner resting, switch as needed.

On 15 min Clock:
0-3 min Double DB Walking Lunge (35/50)
3-6: Burpee Broad Jump
6-9: Shuttle Run
9-12: HSW
12-15: Double DB Farmer Carry

For Time:
20 Power Snatch (65/95)
25 C2B
30 Thrusters (65/95)
35 T2B

*10 min TC

16 min to get in Rounds For Quality:
3 DL
1-5 reps of athlete choice: RMU, BMU, SPU
1-10 reps SHSPU

15 min to find best load on the complex: 2 Power Cleans + 2 FS

For Time: .com WOD
10-8-6-4-2: Front Squats (Rx: 105/155, 125/185)
20-16-12-8-4: Lateral Bar Over Burpees
10-8-6-4-2: Power Cleans (Rx: 105/155, 125/185)

3 RFT: .com WOD
5 Wall Walks
25 C2B
100 DU

Post: Sets of 10 Double DB Alt Arm Strict Press

"This is the first workout ever posted on CrossFit.com. Just as it was posted back in 2001, no weight is listed for the dumbbell thrusters. Instead, the instructions were to use a heavy weight and move as fast as possible. Twenty-five years later, this workout is still a “bear” and is a potent dose of fitness. Choose a weight for the dumbbells so you can complete your thrusters in 3 sets or fewer, and push the pace of each run."

1st .com WOD EVER posted
For Time:
400m Run
21 Double DB Thrusters
400m Run
18 Double DB Thrusters
400m Run
15 Double DB Thrusters

Post: 15 min For Quality work on pistols & Inversions

8 min AMRAP:
10/12 Cal Row
16 WB (14/20, 9/10’)

-3 min Rest-

8 min AMRAP:
3 Rope Climbs
15 DL (155/225)

-3 min Rest-

8 min AMRAP:
15 T2B
10 Burpees

22 min AMRAP:
18-14-10:
MB Box Step Ups (20/24, 14/20)
Push Ups

*After every complete set of 18-14-10 complete: 200m MB Run

Post WOD: 6 min EMOM:
Min 0-1, 2-3, 4-5 is :30 Side Plank R/:30 Max Rep AMSU
Min 1-2, 3-4 5-6 is :30 Side Plank L/:30 Max Rep AMSU