Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Death by pullups

21 L-pull-ups
20 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
12 One legged squats, alternating legs
12 L-pull-ups
8 One legged squats, alternating leg

21-15-9
HSPU
Dips
Push ups

Fran
21-15-9
Dumbells 35 pound thruster
pullups

Cindy
5 pullups
10 pushups
15 air squats
20 min amrap

Angie
100 pullups
100 push ups
100 sit ups
100 air squats

Barbara
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats
rest precisely 3 min between rounds

Crossfit Kinnick Bodyweight Warm Up

3 rounds of 30 seconds of reps of
-Pull ups, push ups, sit ups (butterfly), and air squats.
-No resting between rounds or movements.
-Max efforts are not required.
-Post total reps for all 3 rounds.

Murph

Complete for time:

1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round.

Death by pullups

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Lunges, Pullups, Sit ups

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time.

800 m repeats

Four rounds, each for time of:
800 meter run.

Rest as needed between efforts.

Mary

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Bottom to Bottom tabata air squats

8 sets of air squats.

20 seconds of work (max air squats) followed by 10 seconds of rest until all 8 sets are completed. The 10 seconds of rest should be spent in the bottom of the air squat position.

Post number of air squat reps for each set.

Pull ups, HSPU’s

21, 18, 15, 12, 9, 6, 3 reps of:
Pull-ups
Handstand Push-ups

Post total time.

Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.

Run, Pullups, Air Squats, Pullups

Three rounds for time of:
Run 400 meters
15 Pull-ups
50 Squats
15 Pull-ups

Post total time.

Run, Rest

Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times per round.

Brenton

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.

Post total time.

Jump and Touch

Tie a five-pound plate to hang an honest 18″ above your tiptoe reach and complete 5 rounds for time of:

50 Jump and touch
40 Squats
30 Sit-ups
20-Push-ups
10 Pull-ups

Post total time.

WOD

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Post total reps.

WOD

30-25-20-15 and 10 rep rounds of:
Burpees
Box jumps, 24 inch box
Toes to bar

Post total time.

WOD

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Post numbers of sit-ups and double-unders to comments.

Did AFAP
7 rounds
1 rope climb no feet
15 hollow rocks

FS: 185-185-185-185 (75% of 1RM)

BP: 185-185-185-185 (75% of 1RM)

*Went on about a 2 mile run in celebration of the great weather before lifting in place of the WOD (2 miles took ~15min).