Push-ups

10 Rounds For Time

  • 5 weighted push-ups (45/25)
  • 10 Push-ups

Taken from CrossFit® workout of the day

5 rounds For Time (35min cap)

  • 1,600m C2 Bike – 45/36 cal Assault Bike
  • 30 1-arm dumbbell/kettlebell hang clean and jerk (50/35)
  • 30 Push-ups

Half – Murph

  • 800m Run
  • 50 Pull-Ups
  • 100 Push-ups
  • 150 Air Squats
  • 800m Run

Crossfit Open workout Scaled 23.3

Starting with a 6-minute time cap, complete as many reps as possible of:


5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)

*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
9 snatches (weight 3)

*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:

20 hand-release push-ups
50 single-unders
6 snatches (weight 4)

♀ 45 lb, 65 lb, 75 lb, 85 lb
♂ 65 lb, 95 lb, 115 lb, 135 lb

CrossFit’s® Cindy – 20 min AMRAP

  • 5 pulls-ups
  • 10 push-ups
  • 15 air squats

McGhee – 30-minute AMRAP

  • 5 deadlifts (275/185)
  • 13 Push-ups
  • 9 box jumps (24/20)

30min AMRAP

  • 400m Run
  • 29 Back Squats (135/85)
  • 20 push-ups

A version of Manion hero WOD

10 min AMRAP Air Runner

  • :30 Max Meters
  • :30 Rest

10 Min AMRAP – You go, I go

  • 25m Run
  • 3 pull-ups
  • 5 push-ups
  • 8 Air Squats

Cash-out: 50 Sit-ups

For Time (20min cap)

  • 5 rounds of
    • 5 deadlifts (315/185)
    • 15 Wall balls (20/14)
  • then break up as needed
    • 100 push-ups
    • 100 sit-ups

10min AMRAP

  • 20 Single Under Jump Ropes + 20 per round
  • 5 Deadlifts (185/125)
  • 3 Cleans
  • 1 Shoulder to Overhead

Then immediately into

15 min AMRAP

  • 250m Run (3 laps around the basketball court or 5 down and backs)
  • 5 toes to bar
  • 10 push-ups
  • 15 Air squats