"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

Post time to comments.

Compare to 060408.

Hang power clean

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

Post loads to comments.

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Shoulder press 3-3-3-3-3 reps

Post loads to comments.

No way to get to the gym today did

100 push-ups
100 sit-ups
100 squats

for time.

Merry Christmas!

For eight intervals, squat for twenty seconds and rest for thirty before starting again.

Report least number of squats for any of the eight intervals, compare to best Tabata (20/10) squat score, and post to comments.

Run 5 K

Run 5 K

Post time to comments.

Compare to 061115.

Complete as many rounds as you can in twenty minutes of:
10 Pull-ups
7 Handstand Push-ups
Rope climb, 15 ft
7 Ring Dips

Post rounds completed and any use of legs on rope climb to comments.

snoeshow_L_Pullup-th.jpg

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 061018.

Back squat

3-3-3-3-3 reps

Post loads to comments.

Fight Gone Bad

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 060916.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 061110.

Deadlift

5-5-5-5-5 reps

Post loads to comments.

Cindy or Mary

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

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

Post your choice of girls and rounds completed to comments.

Compare to 061025.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 060928.

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 061203.

"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 to comments.

Snellen

Three rounds for time of:
Run 400 meters
65 pound Snatch, 12 reps
21 Pull-ups

Post time to comments

Hang squat clean

1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 060531

For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups

Post time to comments.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Run 10 K

Run 10 K

Post time to comments.

Compare to 060907.

Rest Week

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Compare to 060619.

rest week

Overhead Squat

Overhead Squat 5-5-5-5-5 reps

Post loads to comments.

Rest Week

Back Squat

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Rest week.

Pull ups

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.

Post number of minutes completed to comments.

Compare to 061013.

Start of rest week.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 060926.

Front Squat

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

For time:
225 pound Deadlift, 15 reps
Rope climb, 5 ascents
225 pound Deadlift, 12 reps
Rope climb, 4 ascents
225 pound Deadlift, 9 reps
Rope climb, 3 ascents
225 pound Deadlift, 6 reps
Rope climb, 2 ascents
225 pound Deadlift, 3 reps
Rope climb, 1 ascent

Post time to comments.

Complete in twenty minutes as many rounds as you can of:
25 Squats
10 Strict pull-ups
10 Ring dips

Post rounds completed to comments.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 061009.

Run 800 meters

Three efforts for time of:
Run 800 meters

Post times to comments.

Rest between efforts.

Compare to 061005.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 061026.

Run 5 K

Run 5 K

Post time to comments.

Compare to 060915.

Muscle-ups

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 060924.

Thruster

3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Seven rounds for time of:
135 pound Clean, 10 reps
Handstand Push-ups, 10 reps

Post time to comments.

Don't unload the catch of the clean before fully extending at the hips and knees. Take each rep from the ground this is not a hang clean.

Crossfit Boston WoD

CFWU

3x8

Deadlift, 90% of 1 rep max

3-3-3-3-3

Rest 3 minutes

WOD:

21 Deadlift, 135 pounds
400 meter run
15 Deadlift, 135 pounds
400 meter run
9 Deadlift, 135 pounds
400 meter run

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 060920.

Back Squat

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

Post loads to comments.

Seven rounds for time of:
15 Pull-ups
25 Squats

Post time to comments.

Deadlift

Deadlift 5-5-5-5-5 reps

Post loads to comments.

95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.

Take each snatch from ground to overhead on the catch drop the hip as little as possible.

Rest Day

Three rounds for time of:
15 Muscle-ups
100 Squats

Post time to comments

Shoulder press

Shoulder press 5-5-5-5-5 reps

Post loads to comments.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 060805.

Rest Day

10 rounds for time

10 rounds for time of:
10 Pull-ups
10 Ring dips

Post time to comments.

Compare to 040601.

Clean

Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Take each clean from the ground and catch in a squat.

Compare to 060830.

"Strung-out, backwards, and upside down Fran"

for time:
Run 1200 meters
9 Pull-ups
95 pound Thruster, 9 reps
Run 800 meters
15 Pull-ups
95 pound Thruster, 15 reps
Run 400 meters
21 Pull-ups
95 pound Thruster, 21 reps

Post time to comments.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 061016.

J.T. Mod

For Time
21-15-9

Handstand Push-ups
Dips (on universal machine bench press)
Push ups.

Time as rx'd above 10:01

The bar wasn't as hard as the rings but it was close.

Pick a girl

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

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

Post your choice of girls and rounds completed to comments.

Compare to 060927.

Hotel Tabata

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are Handstand Push-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups, and finally,
the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals to comments.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 060716.

Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Post time to comments.

Compare to 060315.

For time:
Run 400 meters
21 L-Pull-ups
21 Handstand push-ups
Run 400 meters
15 L-Pull-ups
15 Handstand push-ups
Run 400 meters
9 L-Pull-ups
9 Handstand push-ups

Post time to comments.

Front Squat

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 060825.

"Elizabeth"

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 060811.

Weighted Pull-ups

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Post loads and bodyweight to comments.

Compare to 060809.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 060904.

Rest Day

Tabata Squats

In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Pull-ups

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.

Post number of minutes completed to comments.

Compare to 060725.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 060612 or Tuesday, haha.

rest day

For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions

Post time to comments.

Compare to 041115

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Leg's still toasted from the Cert.
Did this instead of the WOD.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

Compare to 060622.

Boston Cert Day 2

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

First Time Scored a 247.

Push Jerk

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 060827.

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Did this superstrict.
Squats to a med ball, full rom pull ups.

Time 6:47

B2B Tabata Squats

8 rounds squats from the bottom up.

20 secs on 10 secs rest

Rest is at the bottom of the squat.
Don't pause to long at the top of the squat.

Lowest round is your score.

I got a 16 burning quads and a headache.

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 050907.

800 meters

Three efforts for time of:
Run 800 meters

Post times to comments.

Rest between efforts.

Compare to 060922.

Three rounds

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Post time to comments.

Hold 25 pound plate or dumbbell to chest for back extensions.

Deadlift

2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

Deadlift

2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
95 pound Hang power cleans, 10 reps

Post time to comments.

Back Squat

2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

Post time to comments.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 060628.

Alt

5 rounds for time of:
Run 400m
5 strict presses @ 75#
5 push presses @ 75#
5 push jerks @ 75#

Pick a girl

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

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

Post your choice of girls and rounds completed to comments.

Compare to 060908.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 060713

Rest Day

Muscle-ups

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 060912.

For time:
100 meter Walking lunge
800 meter Run
100 Squats

Post time to comments

Run!

Three efforts for time of:
Run 800 meters

Post times to comments and rest between efforts.

Rest Day

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 060708

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 060620.

Clean and Jerk

For time:
95 pound Clean and Jerk, 50 reps

Post time to comments.

This is actually a two handed, overhead, anyhow, 50 reps for time. The best times will most likely power clean and push jerk.

"Fight Gone Bad!"

"Fight Gone Bad!"

Three rounds for time of:
Wall-ball, 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of "rotate", the athletes must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 051011.

Run 5 K

Run 5 K

Post time to comments.

Compare to 060518.

Three rounds, 21-15- and 9 reps, for time, of:
95 pound Hang squat clean
Handstand push-ups
185 pound Deadlift
Ring Dips

Post time to comments.

Rest Day

Muscle-ups

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 060527.

Overhead Squats

Overhead Squats 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 060303.

50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 060602.

Rest Day

"Cindy" or "Mary"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

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

Post your choice of girls and rounds completed to comments.

Compare to 060712.

Run 10 K

Run 10 K

Post time to comments.

Compare to 060726.

Back Squat

Back Squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 060403.

Complete three rounds for time of:
95 pound Power snatch, 21 reps
Run 400 meters

Post time to comments.

Cindy snowball

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

Five rounds for time of:
45 pound Thruster, 30 reps
30 "L" Pull-ups

Post time to comments.

Clean

Clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box

Post time to comments.

rest day

Push Jerk

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 060623

Two rounds for time of:
15 ft. Rope climb 3 ascents
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders

Post time to comments.

Front Squat

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 060710.

Rest Day

Five rounds

Five rounds for time of:
20 Burpees
10 Handstand push-ups
Run 400 meters

Post time to comments.

Deadlift

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 060507.

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Post time to comments.

Rest Day

For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

Post time to comments.

Shoulder Press

Shoulder Press 3-3-3-3-3-3-3 reps

Post loads to comments.

No push pressing or jerking.

For time:
50 Wall-ball shots
50 L Pull-ups
35 Wall-ball shots
35 L Pull-ups
20 Wall-ball shots
20 L Pull-ups

Post time to comments.

Rest Day

50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups

Post time to comments.

If a glute-ham developer is not available, do the sit-ups on the ground and substitute good mornings for the back extensions.

Complete as many rounds as you can in twenty minutes of:
75 pound Sumo deadlift high-pull, 21 reps
12 L-pull-ups

Post rounds completed to comments.

Overhead squat

Overhead squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 060701.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 060730.

Five rounds for time of:
Row 500 meters
45 pound Thrusters, 30 reps

Post time to comments.

If you don't have access to a rower, substitute a 400 meter run each round.

Weighted Pull-ups

1-1-1-1-1-1-1-1-1-1 reps

Post loads and bodyweight to comments.

Compare to 060204.

Five rounds for time of:
75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

Post time to comments.

Sumo deadlift high pulls are pulled to under the chin, and handstand push-ups bring nose to the floor.

7 rounds

Seven rounds, 21-18-15-12-9-6 - and 3 reps, for time of:
Body weight Bench press
Pull-ups

Post time and body weight to comments.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 051013.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 060706

Three rounds for time of:
Run 400 meters
65 pound Thruster, 30 reps
30 Pull-ups

Clean and Jerk

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

"Elizabeth"

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Deadlift 3-2-2-1-1-1 reps
Bench press 3-2-2-1-1-1 reps
Back Squat 3-2-2-1-1-1 reps


Post loads to comments.

"Candy"
Five rounds for time of:
20 Pull-ups
40 Push-ups
60 Squats

OR

"Maggie"
Five rounds for time of:
20 Handstand Push-ups
40 Pull-ups
60 One legged squats, alternating legs

Post time to comments

Compare to "Cindy and Mary"

Rest day

Run 10k

Run 10 K

Post time to comments.

Compare to 060411

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.

Post number of minutes completed to comments.

Thruster

Thruster 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 041018

For time:
Row 500 meters
body weight Bench press, 30 reps
Row 1000 meters
body weight Bench press, 20 reps
Row 2000 meters
body weight bench press, 10 reps

Post time to comments.

Complete as many rounds in 20 minutes as you can of:
Walking lunge, carrying 25 pound dumbbells, 10 steps
Weighted pull-ups, with 25 pound dumbbell, 10 reps

Post number of rounds completed to comments.

Five Rounds

Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

Post time to comments.

5 K

Run 5 K

Post time to comments.

Compare to 060514

Squat clean + Dips

Complete as many rounds in twenty minutes as you can of:
95 pound Squat clean, 10 reps
10 Dips

Post rounds completed to comments.

Each clean begins on the floor, is caught in a full squat, and isn't dropped to the hang again until your hips and legs come to full extension.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 060517.

For time:
Run 800 meters
100 Sit-ups
100 Back extensions
Run 800 meters

Post time to comments.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 060607

"Cindy"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

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

Post your choice of girls and rounds completed to comments.

Compare to 060630

Front Squat

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments

Five rounds for time of:
25 Wall ball shots, 20 pound ball
7 Muscle-ups

Post time to comments.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 060521

Deadlift

1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 060616

Three rounds for time of:
Row 500 meters
Bodyweight benchpress 21 reps

Post time to comments.

Run 400 meters each round for rowing substitution.

Happy Independance Day

21-15 and 9 reps of
135 pound Clean and Jerk
Pull-ups

Post time to comments.

25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 041230.

Overhead squat

Overhead squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Your choice of girls

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

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

Post your choice of girls and rounds completed to comments.

Compare to 060408.

Rest Day

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 060523.

Back Squat

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

Jump and Thrust

Complete as many rounds in twenty minutes as you can of:
21 Jumping pull-ups
65 pound barbell Thruster, 15 reps

Post rounds completed and any thoughts or analysis regarding the jumping pull-up to comments.

Set-up so that your pull-up bar is about nine inches below your max reach and jump vigorously for each rep. Count only the reps where you go from full arm and shoulder extension to chin over the bar.

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 060407.

Push Jerk

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 060322.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to 060501.

Post time to comments.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 060125.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Compare to 060117.

Front Squat

Front Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 060530.

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

Post time to comments.


In memory of Daniel Crabtree, Army Sgt 1st Class who was killed in Al Kut, Iraq on Thursday June 8th.

Complete as many rounds as you can in twenty minutes of:
65 pound Hang squat clean, 12 reps
7 Pull-ups

Post rounds completed to comments.

Rest Day

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 060308.

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.

Post number of minutes completed to comments.

Compare to 060316.

Barbell Thruster

Barbell Thruster 3-2-2-2-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 041018.

Rest Day

For time:
Run 400 meters
50 Pull-ups
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Squats

Post time to comments.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Five rounds for time of:
Row 500 meters
15 Knees to elbows
15 Back extensions

Post time to comments.

Three rounds, 21-15- and 9 reps, for time of:
135 pound Push press
45 pound weighted Pull-ups

Post time to comments.

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

Back Squat

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 060113.

50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 060427.

Hang squat clean

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Deadlift

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 051218.

Three rounds for time of:
Run 800 meters
115 pound Thruster, 15 reps
21 L Pull-ups

Post time to comments

Muscle-ups

For time:
30 Muscle-ups

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 060304.

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Little Mary

Complete as many rounds as you can in twenty minutes of:

5 Handstand push-ups
12 Pull-ups

Post rounds completed to comments.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 060224.

Fran gone bad

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Compare to 030930.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 060312.

Overhead squat

Overhead squat 5-5-5-5-5 reps

Post loads to comments.

Narf!!

Five rounds for time of:
95 pound Sumo deadlift high-pull, 12 reps
12 Ring dips

Post time to comments.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Compare to 060504.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Run 5 K

Run 5 K

Post time to comments.

Compare to 060228.

Jerk and Pull

For time:
10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups 4
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Use 25, 45, or 65 pound dumbbells. Use one of the C&J dumbbells as the load for the weighted pull-ups. Placing the dumbbell between legs crossed at the ankles works very well.

Post load and time to comments.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 041111.

Back Squat

Back Squat 5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

"Cindy" or "Mary"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

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

Compare to 060214.

Deadlift

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 060307.

Rope burn!

Five rounds for time of:
30 Double-unders
30 Wallball shots, 20 pound ball
3 Rope climb ascents, 15 ft rope

Post time to comments.

Dumbell rounds

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as nessesary between rounds.

Post loads to comments.

Rest Day

10 x 10

Ten rounds for time of:
10 Pull-ups
10 Ring Dips

Post time to comments.

Clean Lunge Snatch

Four rounds for time of:
20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

Post time to comments.

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to 060323.

Post time to comments.

Rest Day

Back Squat

Back Squat 3-3-3-3-3-3-3 reps

Post loads to comments

Clean and Jump

Three rounds for time of:
Clean 135 pounds, 15 reps
21 Double unders

Post time to comments.

Clean starts on ground, is caught at squat height, and ends with hips and legs fully extended and bar racked or at chest height if flexibility prevents the rack.

50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 060318.

For time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters

Post time to comments.

Front Squat

Front Squat 1-1-1-1-1-1-1-1-1-1 reps.

Post loads to comments.

Deads and Dips

Five rounds for time of:
Deadlift 7 reps
Ring dip 10 reps

Post load and time to comments.

Rest Day

Power Clean

Power Clean 3-3-3-2-2-2-2 reps

Post loads to comments.

HSPU/L-Pullups

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Post time to comments.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Rest Day

Three rounds for time of:

21 Burpees, get air (6")
21 Squat snatches, 45 pound barbell
21 Wall Ball shots, 10 foot target, 20 pound ball
21 Thrusters, 25 pound dumbbells
21 Squat cleans, 25 pound dumbells

There are 315 squats in this workout, don't miss a one.

Post time to comments.

Front Squat

Front Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post Time to comments

Rest Day

run 5 k

Run 5 k

Post time to comments

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

10k

Run 10k

Post time to comments.

Rest Day

"Cindy" or "Mary"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

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

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Rest Day

Off to Saaan-Deee-Aaa-Gooo

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Diane

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 060207.

Hang Clean

Hang Clean 1-1-1-1-1-1-1 reps

Post loads to comments.

c2 - woo hoo

Five rounds for time of:
Row 500 meters
35 pound Dumbbell thruster, 15 reps
15 pull-ups

Post time to comments.

Substitute 400 meter run where C2 Rower not available.

Snatch

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Five rounds for time of:
Push-jerk 95 lbs, 15 reps
15 L pull-ups

Post time to comments.

Squats

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to 051213.

Run and Fun

Run 400 meters
50 Wall-ball shots
30 Pull-ups
Run 800 meters
30 Pull-ups
50 Wall-ball shots
Run 400 meters

Post time to comments.

Rest Day

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.


compare to Feb 20 2006 and Nov 03 2005

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Compare to 051212.

Push Jerk

Push Jerk 3-2-2-2-1-1-1-1-1 reps

Post loads to comments

Compare to 060105.

Rest

Pull-ups

Pull-ups, 30 seconds on/ 30 seconds off, 15 intervals.

Post total number of pull-ups to comments.

71/2 min heart attack

20 seconds on/ 10 second off 65-pound thrusters for 15 intervals

Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.

Post score to comments.

50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Compare to 060129.

Rest Day

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.

Post number of minutes completed to comments.

Compare to 051210.

Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

Post time to comments.

Hang Clean 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Rest Day

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 060126.

Saturday 060311
"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 060208

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Friday 060310
Complete as many rounds as you can in twenty minutes of:
65 pound push press, 12 reps
10 pull-ups

Wednesday 060308

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 060203.

Tuesday March 07, 2006

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

"Fran"

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Rest Day

30 Muscle-ups

For time:
30 Muscle-ups

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Overhead squat

Overhead squat 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Complete as many rounds in 20 minutes as you can of:
65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps

Post rounds and fractions of rounds completed to comments.

Rest Day

Run 5 k

run 5 k
(3.1 miles)

For time, complete all nine rounds of:
Pull-up/Push-up/Squat
25/15/5
20/15/10
15/15/15
10/15/20
5/15/25
10/15/20
15/15/15
20/1510
25/15/5

Post time to comments.

Back Squat

Back Squat 2-2-2-2-2-2-2-2-2-2 reps

Post loads to comments.

Rest Day

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

"Easy" Mary

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats

Clean and Jerk

Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

Rest Day

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

DL HSPU Jump 1"

15-12-9-6 and 3 rep rounds for total time of:
185 pound Deadlift
Handstand push-ups
Vertical leap, 1 foot above reach

Post time to comments.

Run Pullup Thrusters

For time:
Run 400 meters
95 pound thruster, 21 reps
30 pull-ups
Run 800 meters
30 pull-ups
95 pound thruster, 21 reps
Run 400 meters

Post time to comments.

Rest Day

Row and Press

Ten rounds for time of:
Row 250 meters
Bench-press 95 pounds, 25 reps

Post time to comments.

Substitute 35 jump-rope double-unders for each 250 meter row if you don't have access to a C2 rower.

Three rounds for time of:
Two-hand, dumbbell power snatch, 30-pounds each, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

"Cindy" or "Mary"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

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

Post your choice of girls and rounds completed to comments.

Compare to 060109.

Rest Day

Run 5 k

Row Muscle-ups

Three rounds for time of:
Row 500 meters
12 Muscle-ups

Post time to comments

For time:
95 pound Thruster, 21 reps
Run 400 meters
95 pound Thruster, 18 reps
Run 400 meters
95 pound Thruster, 15 reps
Run 400 meters

Post time to comments.

Compare to 010210.

Rest Day

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 060118.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Rest Day

Weighted Pull-ups

1-1-1-1-1-1-1-1-1-1 reps

Placing a dumbbell between the legs above crossed ankles works great.

Post loads to comments.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 051224.

Back squat

5-5-5-5-5 reps

Post loads to comments.

Rest Day

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments.

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.

Post number of minutes completed to comments.

Compare to 060130.

Pulls on the minute

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.

Post number of minutes completed to comments.

Compare to 051210.

50

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Rest Day

Deadlift

5-5-5-5-5 reps

Post loads to comments.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 050710.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Compare to 051205.

Rest Day

Run 10 K

Run 10 K

Post time to comments.

Compare to 050327.

For time:
145 pound Thruster, 10 reps
40 Pull-ups
400 meter run
95 pound Thruster, 30 reps
30 Pull-ups
600 meter run
45 pound Thruster, 50 reps
20 Pull-ups
800 meter run

Post time to comments.

Deadlift

3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Compare to 051230.

Deadlift

Deadlift 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

Rest Day

Five rounds for time of:
Run 400 meters
15 Handstand push-ups
15 Pull-ups

Post time to comments.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. Post time for each of five rounds to comments.

Compare to 050616.

Rest Day

Four rounds for time of:
Run 400 meters
30 GHD Hip Extensions

Post time to comments.

Three rounds for time of:
Row 500 meters
75 pound Hang power snatch, 21 reps

Post time to comments.

1 Nicole
* Run 400 meters
* Max rep Pull-ups As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

2 JT
* Handstand push-ups
* Ring dips
* Push-ups 21-15-9 reps, for time

3 Chelsea
* 5 Pull-ups
* 10 Push-ups
* 15 Squats

4 Karen
* Wall-ball 150 shots For time

5 Run 5k

6 Grace
* Clean and Jerk 135 lbs
30 reps for time

7 Five rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups

8 Angie
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats

9 Isabel
* Snatch 135 pounds
30 reps for time

10 Tabata This

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.


11

Cindy
* 5 Pull-ups
* 10 Push-ups
* 15 Squats
As many rounds as possible in 20 min

12 3 rounds run 800m

13 Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge


14 Diane
* Deadlift 225 lbs
* Handstand push-ups
21-15-9 reps, for time

15

For time:
Run 800 meters
40 L pull-ups
Run 800 meters
40 Strict pull-ups
Run 800 meters
40 Kipping pull-ups

Post time to comments.


16 "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Back Squat

Back Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

Rest Day

21-15-9 reps of:
95 pound Overhead squats
Handstand push-ups

Post time to comments.

Hang power clean

Hang power clean 3-2-2-2-1-1-1-1-1 reps

Post loads to comments.

"Cindy" or "Mary"

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

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

Post your choice of girls and rounds completed to comments.

Compare to 051217.

Rest Day

Pull-up madness

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

For time:
Run 800 meters
Clean 155 lbs, 9 reps
Run 600 meters
Clean 115 lbs, 15 reps
Run 400 meters
Clean 85 lbs, 21 reps

(Woman use 95 lbs, 75 pounds, and 65 pounds)

Post time to comments.

Push Jerk

Push Jerk 3-3-3-2-2-2-1-1-1 reps

Post loads to comments.

Rest Day

Two rounds for score of:
Tabata Squats
Muscle-up for four minutes
Rest

No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.

Compare to 040703.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight

Set up three bars and storm through for time.

Post time to comments.

Compare to 051112.

30-25-20-15-10 and 5 rep rounds of:
Burpee
L Pull-up

Post time to comments.