Advanced

3 rounds

5 beginner rope climbs

15 dips

25 squats

Intermediate

3 rounds

5 beginner rope climbs

12 dips

20 squats

Beginner

3 rounds

5 beginner rope climbs

9 dips

15 squats

For beginner rope climbs, sit at the bottom of the rope, and pull yourself to a standing position.

For dips, use rings, parallel bars or a bench.

"Parker"

Advanced

3 rounds

20 push press #65

20 squats

20 knees to elbows

Intermediate

3 rounds

15 push press #45

15 squats

15 knees to elbows or knee ups

Beginner

3 rounds

10 push press #25

10 squats

10 knees to elbows or knee ups

“Baby Nate”

Advanced

For 15 minutes do:

4 pull ups

4 dips

8 Push-ups

12 one-armed kettlebell swings 12kg (6 each arm)

Intermediate

For 12 minutes do:

4 pull ups or progressions

4 dips

8 push ups

12 one-armed kettlebell swings 8kg

Beginner

For 9 minutes do:

4 pull up progressions

4 dips

8 push ups

12 one-armed kettlebell swings 4kg

Run, row or walk, or use any combination of the three, until you have gone 2500-3000m.

Advanced

3 rounds

20 wall ball #14

20 hang power snatch #45

Intermediate

3 rounds

15 wall ball #10

15 hang power snatch #35

Beginner

3 rounds

10 wall ball #6

10 hang power snatch #25

Rest Day

Rest Day

"Baby Annie"

Advanced

30-20-10

Double unders or tuck jumps

Knees to elbows

Intermediate

25-15-5

Tuck jumps or step ups

Knees to elbows

Beginner

20-10-5

Step ups

Knees to elbows or knee ups

"Coe"

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Advanced

5 rounds

10 thrusters #65

10 ring push ups or push ups

Intermediate

4 rounds

10 thrusters #45

10 push ups

Beginner

3 rounds

10 thrusters #25

10 push ups

Courtesy of CrossFit Battlegrounds

"Maximus"

Advanced

5 rounds

250m row

15 wallballs 12#

15 push-ups

Intermediate

3 rounds

250m row

15 wallballs 12#

15 push-ups

Beginner

3 rounds

250m row

10 wallballs 10#

10 push-ups