"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.