Front Squat

Front Squat 5-5-5-5-5 reps

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Compare to 070720.

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 070618.

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

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Compare to 070801.

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 070117.

Rest day.

Rest day. listen

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"Michael"

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

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Compare to 070919.

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals 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 070526.

21, 15, and 9 rep rounds for time of:
95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups

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"CrossFit Total"

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

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Compare to 070901.

Run 10 K

Run 10 K

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"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

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Compare to 070826.

Run 10 K

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Compare to 070719.

"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 070906.

"Mary" - rest

"Mary"

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

Post round completed to comments.

"Murph" - rest

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

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Compare to 070816.

"Linda" - rest

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.

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Compare to 070727.

Five rounds for time of:
50 Squats
100 Rope jumps

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"Filthy Fifteen" @ CFB

5 Rounds for Time:

15 Pullups
15 Double Unders
15 Squats
15 Deadlifts (135/95)

Weighted pull-ups

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

Post loads and body weight to comments.

Compare to 070717.

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

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Compare to 070818.

Fot time:
Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups
Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups
Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups
Run 400 meters

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Back Squat

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

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Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups
Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups
Run 400 meters

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Three rounds for time of:
35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups

Post time to comments.