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.