Three rounds for time of:
Row 500 meters
50 Wall Ball shots

Post time to comments.

If you don't have access to a C2 Rower, substitute 400 meter runs.

Run 100 meters

Ten sprints for time:

Run 100 meters

Post best and worst time to comments.

Compare to 070227.

Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps

Scale as needed.

Post loads and rounds completed 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 070420.

Resting today for the Trevor Win'E Memorial Day Fundraiser

Deadlift

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

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Compare to April 08, 2007

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 070416.

"Michael"

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

Post time to comments.

Compare to April 19, 2007.
or March 25, 2007

Four rounds for time of:
5 Muscle-ups
50 Squats

Post time to comments.

"Nancy"

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

Post time to comments.

Compare to 070428.

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 061126.

or 10/13/06

Push press

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

Post loads to comments.

Compare to 070501.

3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions

Post time to comments.

Compare to 051226.

15-12-9 reps of:
155 pound Hang power cleans
Muscle-ups

Post time to comments.

Back squat

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

Post loads to comments.

Compare to 070205.

50-40-30-20- and 10 rep rounds of:
Double unders
Glute-ham sit-ups
Back extensions

Post time to comments.


O-lifting at CFB

Snatch 2 2 2 2 @75 135#
Hang Clean and Jerk 2 2 2 2 @75 160#
Front 2 2 2 2 @85 225#

Five rounds for time of:
95 pound Power clean, 21 reps
12 Handstand push-ups

Post time to comments.

"CrossFit Total"

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

Post total to comments.

Compare to 070412.

Run 10 K

Run 10 K

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Compare to 070209.

Complete as many rounds as you can in twenty minutes of:
135 pound barbell Thruster, 7 reps
Weighted pull-up, 50 lbs, 7 reps

Post rounds completed to comments.

Power Snatch

Power Snatch 3-3-3-3-3-3-3 reps

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

Post rounds completed 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.

For time:
225 pound Deadlift, 21 reps
30 Glute-ham sit-ups
225 pound Deadlift, 15 reps
20 Glute-ham sit-ups
225 pound Deadlift, 9 reps
10 Glute-ham sit-ups

Post time to comments.

Push press

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

Post loads to comments.

Compare to 070322.