Run 100 meters

Ten sprints for time:

Run 100 meters

Post best and worst time to comments.

"Josh"

For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups

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 070118.

Overhead Squat r

Overhead Squat 1-1-1-1-1-1-1 reps

Post loads to comments.

REST DAY

HSPU/Pull-ups r

For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

Post time to comments.


REST DAY

Deadlift r

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

Post loads to comments.

Compare to 070130.

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 061130.

Run 800 meters

Three rounds for time of:
Run 800 meters
Rest 2 minutes

Post time to comments.

"CrossFit Total"

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

Post total to comments.

Compare to 070120.

"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 061125.

Didn't have time for this so I did B2B Tabata squats.

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.

Compare to 060420.

"Michael"

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

Post time to comments.

Compare to 061213.

Back Squat

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

Post loads to comments.

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 061010.

Run 10K

Run 10K

Post time to comments.

Compare to 061201.

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Post time to comments.

4 rounds for time of:
20 pound Wallball, 25 shots
Walking lunges, 100 feet
15 foot Rope climb, 3 ascents

Post time to comments.

Back squat

Back squat 5-5-5-5-5 reps

Post loads to comments.

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 061114.

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

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 061024.