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

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Compare to 080320.

"Nasty Girls"

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

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Compare to 080125.

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

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Compare to 040825.

Front Squat

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

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"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.

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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

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"Angie"

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

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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

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Compare to 080729.

Deadlift

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

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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

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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

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

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"CrossFit Total"

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

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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

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Run 5 K

Run 5 K

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Compare to 080623.

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

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"Karen" -r

For time:
150 Wallball shots, 20 pound ball

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-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

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Back Squat -r

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

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Compare to 080605.

"Griff"

For time:

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

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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

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Compare to 080512.