Deadlift

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

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"Angie"

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

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Compare to 060515.

Push press

Push press 3-3-3-3-3-3-3 reps

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"Elizabeth"

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

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Compare to 061221.

Complete in as few sets as possible:
95 pound Overhead squat, 75 reps

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"Diane"

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

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Compare to 061117.

Run 5 K

Run 5 K

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Compare to 061224.

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

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Compare to 061204.

"CrossFit Total"

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

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Compare to 061212.

"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 061215.

Clean

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

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

Compare to 061029.

"Helen"

Three rounds for time:

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

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Compare to 061119.

Front Squat

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

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For time:
Row 1000 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 1000 meters
Body weight Bench press, 10 reps

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Pull-ups

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.

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Compare to 061017.

Complete as many rounds in 20 minutes as you can of:
100 m Run
1.5 pood Kettlebell swings, 12 reps
10 Pull-ups

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rest week (3 days) for me.

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

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rest week (3 days) for me.

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 12 reps
10 Pull-ups

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rest week (3 days) for me.

Deadlift

Deadlift 5-5-5-5-5 reps

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Shoulder Press

Shoulder Press 5-5-5-5-5 reps

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Back Squat

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

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Five rounds for time of:
400 meter run
135 pound Thruster, 10 reps

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subing 500m row for running

Five rounds for time of:
400 meter run
225 pound Deadlift, 12 reps

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subing 500m rows for the run