"Helen"

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

Post time to comments.

Compare to 071121.

5 rounds for time of:
500 meter Row
50 Squats
30 Back extensions

Post time to comments.

Run 5K

Run 5K

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Compare to 071129

"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 070219.

"CrossFit Total"

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

Post total to comments.

Compare to 071128.

Burpees

For time:
150 Burpees

Post time to comments.

These are from completely prone to jumping and touching an object eight inches above maximum reach.

Complete 3 rounds for time of:
Row 500 meters
Bodyweight Bench press, 30 reps

Post time to comments.

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Enlarge image

In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007.

"12 Days of Christmas" at CFB

1 Muscle-up
2 Renegade Rows 30#
3 Pistols
4 DB Cleans 30#
5 Dips
6 Burpees
7 Wall Ball 20#
8 DB Swings 30#
9 Box Jumps 20"
10 Pullups
11 Double Unders
12 Pushups

30:29 as rx'd

-rest

Run or Row 5K

Post time to comments.

"Badger" -rest

Complete three rounds for time of:

95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters

Post time to comments.

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.

"Fran" -rest

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster
Pull-ups

Post time to comments.

Compare to 071116.

400 meter Walking lunge

Post time and number of steps to comments.

Compare to 070828.

Weighted pull-ups

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

Post loads and body weight to comments.

Compare to 071126.

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 070910.

Back Squat

5-3-3-3-1-1-1-1-1 reps

Post loads to comments.

"Angie"

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 070606.

Push Jerk

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 070724.

Deadlift

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

Post loads to comments.

Compare to 071108.

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 071023.

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Post time to comments.

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

Post loads to comments.

Compare to 071031.

"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 071117.

5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk

Post reps to comments.

Compare to 040425.

Was in VA and short on time.

Did a Tabata Mash-up of Double unders and Burpees