Power clean

Power clean 1-1-1-1-1-1-1-1-1-1 reps

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went to XFB, o-lifting

Run 5 K

Run 5 K

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Compare to 070305.

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 070121.

Front Squat

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

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Compare to 070114.

"Tabata Fight Gone Bad"

Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:

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)

There is no additional rest between exercises.

Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
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Compare to 070213.

Weighted pull-ups

Weighted pull-ups 1-1-1-1-1-1-1 reps

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Push press

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

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Compare to 070128.

"Nasty Girls"

3 rounds for time of:

50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

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Compare to 051204.

Four rounds for time:
Run 400 meters
Rest 2 minutes

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"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

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Compare to 070225.

"CrossFit Total"

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

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Compare to 070217.

Deadlift

Deadlift 3-3-3-3-3-3-3 reps

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HSPU/Pull-ups

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

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Compare to 070222.

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

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Compare to 050721.

Three rounds for time of:
Row 1000 meters
95 lb Thruster, 21 reps

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Split Jerk

Split Jerk 3-2-2-2-1-1-1-1-1 reps

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XFBoston O-lifting

3x5 85% snatch @115 134 #
1 1 1 max snatch 155 155 165f # 2x

3x5 85% C&J @ 135 155 155 #
1 1 1 max C&J @ 165 175 185 #

DB hand cleans. @ 30 & 40 #

"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 070116.

Three rounds, 50-30- and 20 reps, for time of:
Double-unders
Push-ups
Pull-ups

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Front Squat

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

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Compare to 061123.

Run 5 K

Run 5 K

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Compare to 070122.

Three rounds for time of:
Row 500 meters
Bench press body weight, 30 reps

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Run 400 meters if you don't have a C2 Rower.

For time:
Run 800 meters
45 lb One arm dumbbell snatches, alternating arms, 20 reps
45 lb Dumbbell squat cleans, 20 reps
100 Sit-ups
45 lb Dumbbell squat cleans, 20 reps
45 lb One arm dumbbell snatches, alternating arms, 20 reps
Run 800 meters

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Back Squat

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

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