"Fight Gone Bad!"- rest

Three rounds of:

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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 081111.

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 081029.

"Michael"

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

Post time to comments.

Compare to 081103.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 081020.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 0801030.

Back Squat

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 080930.

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Compare to 080224.

"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 080515.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 080507.

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

Post time to comments.

Compare to 081018.

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

Post rounds completed to comments.

Split Jerk

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Five rounds for time of:
275 pound Deadlift, 5 reps
10 Burpees

Post time to comments.

Run 10 K

Run 10 K

Post time to comments.

Compare to 080710.

Three rounds for time of:
24" Box jump, 50 reps
185 pound Deadlift, 21 reps
30 Pull-ups

Post time to comments.

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Compare to 080829.

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 080217.

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 081122.

Complete as many rounds in twenty minutes as you can of:
15 Pull-ups
15 Ring push-ups
15 Back Extensions
15 GHD Sit-ups

Post rounds completed to comments.

For time:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups

Post time to comments.

Five rounds for time of:
50 pound dumbbell, walking lunge, 10 alternating steps
50 pound dumbbell, swing, 15 reps

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 080915.

Shoulder Press

Shoulder Press 1-1-1-1-1-1-1 reps

Post loads to comments.

"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.

Compare to 080818.

Deadlift

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 081013.

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 081001.

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Compare to 081010.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 081106.

Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft

Post time to comments.

Compare to 040905.

Clean and Jerk

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Run 5 K

Run 5 K

Post time to comments.

Compare to 081022.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 080924.

Push jerk

Push jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

"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 080821.

Back Squat -rest

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 080930.

- rest

Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters

Post time to comments.

Compare to 080426.

"Jason" -rest

For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Compare to 080526.

"Fight Gone Bad!"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080907.

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time to comments.

Compare to 060415.

Power clean

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

Post loads to comments.

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 080927.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 080629.

Complete as many rounds as possible in 20 minutes of:
10 Pull-ups
65 pound Thruster, 10 reps

Post rounds completed to comments.

Compare to 080620.

"Michael"

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

Post time to comments.

Compare to 080916.

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 080703.

Thruster

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment.

Compare to 080428.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080822.

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 080701.

Squat clean

1-1-1-1-1-1-1 reps

Post loads to comments.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 080506.

"CrossFit Total"

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

Post total to comments.

Compare to 080813.

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Compare to 080830.

Run 5 K

Run 5 K

Post time to comments.

Compare to 080919.

or
row 1000m rest 1:1
row 500m rest 1:1
row 250m

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

Compare to 080608.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

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

Post time to comments.

Compare to 080920.

"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 080515.

Snatch

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080624.

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Compare to 080601.

Deadlift

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions

Post time to comments.

Compare to 080617.

"Mr. Joshua"

Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups

Post time to comments.

Dumbbell split clean - video [wmv] [mov]

"Ryan"

"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Post time to comments.

Each burpee terminates with a jump one foot above max standing reach.

Maplewood, Missouri Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Weighted pull-ups

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

Post loads and body weight to comments.

Compare to 080831.

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Compare to 080702.

"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 080325.

- rest

With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks 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.

"Nate" - rest

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 080317.

Back Squat - rest

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Push Jerk

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 080714.

30 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 080801.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 070927.

For time 30, 25, 20, 15, 10, and 5 rep rounds of:
virtual shoveling [wmv] [mov]
Push-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

Post time to comments.

Compare to 051003.

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 071102.

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

Post time to comments.

Compare to 080720.

or

Snatch
1-1-1-1-1

Run 5 K

Run 5 K

Post time to comments.

Compare to 080810.

"Grace"

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 080129.

"Michael"

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

Post time to comments.

Compare to 080726.

"Fran"

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

Post time to comments.

Compare to 080724.

"The Chief"

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Clean and Jerk

Clean and Jerk 3-3-3-3-3 reps

Post loads to comments.

Hero workout of your choice.

Post Hero and results to comments.

Did "Randy"

75# power snatch, 75 reps For time

Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat

Post reps for all three exercises in all rounds.

Run 3 K

Run 3 K

Post time to comments.

"Fight Gone Bad!"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080625.

"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 080303.

Deadlift

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Back Squat

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

Post loads to comments.

Push jerk

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Compare to 080722.

Weighted pull-ups

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

Post loads and body weight to comments.

Compare to 080718.

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Compare to 080320.

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Compare to 080125.

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Post time to comments.

Compare to 040825.

Front Squat

Front Squat 10-10-10-10-10 reps

Post loads to comments.

"Murph"

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.

Post time to comments.

Compare to 080502.

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

Post time to comments.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080708.

"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 080729.

Deadlift

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

Post loads to comments.

Compare to 080410.

"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.

Compare to 080202.

Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups

Post time to comments.

For time:
50 Pull-ups
50 Ring Dips
40 Pull-ups
40 Ring Dips
30 Pull-ups
30 Ring Dips
20 Pull-ups
20 Ring Dips
10 Pull-ups
10 Ring Dips

Post time to comments.

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

Post time to comments.

"CrossFit Total"

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

Post total to comments.

Compare to 080728.

For time:
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

Post time to comments.

Run 5 K

Run 5 K

Post time to comments.

Compare to 080623.

Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents

Post time to comments.

"Karen" -r

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

-rest

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Post time to comments.

Back Squat -r

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 080605.

"Griff"

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Row 1000 meters
85 pound Thruster, 21 reps
15 Pull-ups

Row 750 meters
85 pound Thruster, 18 reps
12 Pull-ups

Row 500 meters
85 pound Thruster, 15 reps
9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

30 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 080512.

Run 15k

or

Row or Run 1000M
Push-ups 50 Reps
Row or Run 800M
Push-ups 30 Reps
Row or Run 400M
Push-ups 20 Reps

Post time to comments

"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 080327.

"CrossFit Total"

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

Post total to comments.

Compare to 080709.

"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Post time to comments.

"Fran"

"Fran"

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

Post time to comments.

Compare to 080510.

Push jerk

Push jerk 3-3-3-3-3 reps

Post loads to comments.

Row 2K

Row 2K

Post time to comments.

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

Post time to comments.

Compare to 080304.

Weighted pull-ups

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

Post loads and body weight to comments.

Compare to 080422.

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Ring dips
115 pound Push-press, 9 reps

Post rounds completed to comments.

Deadlift

Deadlift 5-5-5-5-5 reps

Post loads to comments.

Compare to 070106.

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 080221.

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.

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

Post rounds completed to comments.

Run 10 K

Run 10 K

Post time to comments.

Compare to 080412.

"CrossFit Total"

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

Post total to comments.

Compare to 080619.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080424.

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.

Post total time for all three workouts to comments.

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 080406.

Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

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 080503.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 080309.

For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders

Post time to comments.

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

Post time to comments.

"Fight Gone Bad!"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080329.

Snatch

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080315.

Run 5 K

Run 5 K

Post time to comments.

Compare to 080429.

For time:
50 Muscle-ups

Post time to comments.

Complete as many rounds in 20 minutes as you can of:
65 pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Compare to 080430.

"CrossFit Total"

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

Post total to comments.

Compare to 080530.

Seven rounds for time of:
75 pound Shoulder Press, 21
reps21 Back extensions

Post time to comments.

Crunch time

For time:

50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Post time to comments.

Squat!

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to 051213.

"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080516.

Seven rounds for time of:

Seven rounds for time of:

10 One legged squats, alternating
12 Ring dips
15 Pull-ups

Post time to comments.

Deadlift

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 080611.

"Griff"

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Post time to comments.

Ten rounds for time of:
12 Burpees
12 Pull-ups

Post time to comments.

Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups

Post time to comments.

Back Squat

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 080421.

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

Post rounds completed to comments.

Complete as many rounds in 20 minutes as you can of:
15 Pull-ups
30 Push-ups
45 Squats

Post rounds completed to comments.

Hang Power Snatch

Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments.

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

For time:

135 lb Thruster, 10 reps
50 Double-unders
135 lb Thruster, 8 reps
40 Double-unders
135 lb Thruster, 6 reps
30 Double-unders
135 lb Thruster, 4 reps
20 Double-unders
135 lb Thruster, 2 reps
10 Double-unders

Post time to comments.

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Compare to 080127.

Shoulder Press

Shoulder Press 3-3-3-3-3 reps

Post loads to comments.

Run 1 mile
Two minutes of each:
Row
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Post total time and total reps plus calories (from row) to comments.

The clock runs continuously for the ten minutes after the run.

"Jason"

For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Post time to comments.

Compare to 070802.

rest

Three rounds for time of:
Run 800 meters
50 Pull-ups

Post time to comments.

rest

Five rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Post time to comments.

rest

Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps

Post Deadlift loads and number of Handstand push-ups to comments.

For time:
Row 1000 meters
25 Burpees
Row 750 meters
50 Burpees
Row 500 meters
75 Burpees

Post time to comments.

For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 pound Weighted Pull-ups, 30 reps
25 Handstand Push-ups

Post time to comments.

Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters

Post rounds completed to comments.

"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 080418.

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 080305.

Deadlift

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

Post loads to comments.

Compare to 080410.

30 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 080324.

Overhead Squat

Overhead Squat 3-3-3-3-3-3-3 reps

Post loads to comments.

"Fran"

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

95 pound Thruster
Pull-ups

Post time to comments.

Compare to 080331.

"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 080307.

800 meter run

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

Compare to 080401.

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

Post time to comments.

Compare to 080112.

Burpees

For time:
50 Burpees

Jump one foot above reach each rep.

Post time to comments.

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 080408.

"Murph" -r

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.

Post time to comments.

Compare to 071012.

Complete as many rounds in twenty minutes as you can of:
65 Pound Thruster, 10 reps
10 Pull-ups

Post rounds completed to comments.

Run 5K

Run 5K

Post time to comments.

Compare to 080311.

Thruster

Thruster 1-1-1-1-1-1-1 reps

Post loads to comment.

Deadlift

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

Post loads to comments.

Compare to 071208.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 080301.

Weighted pull-ups

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

Post loads and body weight to comments.

Compare to 071215.

Back Squat

Back Squat 5-5-5-5-5 reps

Post loads to comments.

Shoulder press

Shoulder press 3-3-3-3-3 reps

Post loads to comments

"Michael"

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

Post time to comments.

Compare to 080313.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 080112.

"Nancy"

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

Post time to comments.

Compare to 080119.

Hang power clean

Hang power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070630.

"Quarter Gone Bad"

Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Post total reps for all five rounds to comments.

Run 10 K

Run 10 K

Post time to comments.

Compare to 070201.

Deadlift

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

Post loads to comments.

Compare to 080210.

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 061101.

New digs.

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 080225.

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 080113

Pull-up Madness -rest

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 080113

"CrossFit Total" - rest

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

Post total to comments.

Compare to 080127.

"Gwen" -rest

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Post loads to comments.

Compare to 041129.

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 070902.

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to comments.

"Fran"

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

Post time to comments.

Compare to 080214.

"Fight Gone Bad!"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 080319.

Split Jerk

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

"Helen"

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 071231.

"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 071227.

30 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 080103.

Clean and Jerk

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

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 070214.

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Compare to 080123.

"Fight Gone Bad!"

Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 070721.

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Compare to 080212.

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to 070927.

Snatch

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 080124.

"Michael"

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

Post time to comments.

Compare to 080109.

"Tommy V"

For time:
115 pound Thruster, 21 reps
15 ft Rope Climb, 12 ascents
115 pound Thruster, 15 reps
15 ft Rope Climb, 9 ascents
115 pound Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Post time to comments.

Run 5 K

Run 5 K

Post time to comments.

Compare to 080216.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 080222.

Hang squat clean

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 080220.

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 080111.

"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 080128.

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

Post time to comments.

Compare to 080115.

"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 071104.

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 071211.

Back Squat

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

Post loads to comments.

Compare to 071004.

7 rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

Post time to comments.

Compare to 071113.

Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions

Post time to comments.

Monday, February 25, 2008

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.

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time 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 080117.

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

Compare to 060526.

Hang squat clean

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Front Squat -rest

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

Post loads to comments.

Compare to 080107.

"Annie" -rest

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.

Compare to 070703.

Run 5 K -rest

Run 5 K

Post time to comments.

Compare to 080209.

"Fran" -rest

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

Post time to comments.

Compare to 071228.

"Randy"

75 pound Power snatch, 75 reps

Post time to comments.

OR

3x5 Squat
3x5 Press
1x5 Deadlifts
3x5 Chin-ups

"Nate"

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post time to comments.

OR

Three efforts for time of:
Run 800 meters (0.5 mile)
or
Row 1000meters

Post times to comments.

Rest between efforts.

3x5 Squat
3x5 Bench Press
3x5 Power Cleans
3x5 Pull-ups

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

Post loads to comments.

Compare to 080120.

OR

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to comments.

Run or Row 5K

Post time to comments.

Compare to 080116.

OR

3x5 Squat
3x5 Press
1x5 Deadlifts
3x5 Chin-ups

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Post time to comments.

Compare to 070712.

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

Post loads to comments.

Compare to 071210.

OR

3x5 Squat
3x5 Bench Press
3x5 Power Cleans
3x5 Pull-ups

Mini Metcon - Tabata duo
-Double Unders
-Sit-ups

That's 8 rounds of Double Unders followed by 8 rounds of Sit-ups.

"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.

OR

"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.

Compare to 080105.

Back Squat

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

Post loads to comments.

Compare to 071004.

OR

3x5 Squat
3x5 Press
1x5 Deadlifts
3x5 Chin-ups

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

"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.

Compare to 080105.

OR

3x5 Squat
3x5 Bench Press
3x5 Power Cleans
3x5 Pull-ups

Run 10 K

Run 10 K

Post time to comments.

Compare to 071019.

Three rounds for time of:
225 Deadlift, 15 reps
15 Handstand push-ups
15 Pull-ups
95 pound Thruster, 15 reps

Post time to comments.

3x5 Squat
3x5 Press
1x5 Deadlifts
3x5 Chin-ups

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 080921.

OR

Angie
* 100 Pull-ups
* 100 Push-ups
* 100 Sit-ups
* 100 Squats

Post time to comments

"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 080109.

OR

3x5 Squat
3x5 Bench Press
3x5 Power Cleans
3x5 Pull-ups

"CrossFit Total"

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

Post total to comments.

Compare to 080101.

OR

3 rounds for time of:
50 Squats
30 Pull-ups
15 Handstand push-ups

Post time to comments

3x5 Squat
3x5 Press
1x5 Deadlifts
3x5 Chin-ups

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

Compare to 071104.

Snatch 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to 070806.

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

Compare to 071105.

OR

3x5 Squat
3x5 Bench Press
3x5 Power Cleans
3x5 Pull-ups

Mini-metcon

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Compare to 070812.

Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.

Compare to 071112.

OR

3x5 Squat
3x5 Press
1x5 Deadlifts
3x5 Chin-ups

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

Post loads to comments.

Compare to 070930.

OR

Run or Row 5k

"Nancy"

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

Post time to comments.

Compare to 071124.

OR

3x5 Squat
3x5 Bench Press
3x5 Power Cleans
3x5 Pull-ups

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 071207.

Run or Row 5K

Post time to comments.

Compare to 071220.

Or

3x5 Squat
3x5 Press
1x5 Deadlifts
3x5 Chin-ups

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

Post time to comments.

Compare to 071118.

OR

Karen

Wall-ball 150 shots For time

3x5 Squat
3x5 Bench Press
3x5 Power Cleans
3x5 Pull-ups

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 071130.

OR

Chelsea

* 5 Pull-ups
* 10 Push-ups
* 15 Squats

Each min on the min for 30 min

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

Compare to 071125.

Or

3x5 Squat
3x5 Press
1x5 Deadlifts
3x5 Chin-ups

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 071101.

"Michael"

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

Post time to comments.

Compare to 071203.

OR

3x5 Squat
3x5 Bench Press
1x5 Deadlifts
3x5 Pull-ups

Mini metcon
Tabata row for distance.

JT

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

OR

"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 071109.

3x5 Squat
3x5 Press
3x5 Power Clean
3x5 Chin-ups

or

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

Post loads to comments.

Nicole

* Run 400 meters
* Max rep Pull-ups As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

"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.

Compare to 071024.

or

3x5 Squat
3x5 Bench Press
1x5 Deadlifts
3x5 Pull-ups

Power clean

Power clean 3-3-3-3-3 reps

Post loads to comments.

Compare to 070915.

30 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 071122.

"CrossFit Total"

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

Post total to comments.

Compare to 071226.