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

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Compare to 090126.

"Nicole"

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

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Compare to 090130.

"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 081231.

10 rounds for time of:
10 Pull-ups
10 Ring dips

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Compare to 10 x 10 or 10-rounds-for-time

800 meter run

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

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Compare to 080401.

Front squat

Front squat 3-3-3-3-3 reps

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Compare to 090222.

"Karen"

For time:
150 Wallball shots, 20 pound ball

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Compare to 080807.

"Lynne"

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

Post reps for both exercises in all rounds.

Compare to 081125.

For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters

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Compare to 070202.

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Post time and number of sets to completion.

Compare to 090108.

Split Jerk

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

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Compare to 081216.

"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 090101.

Open House March 29th from 2-5pm.

"J.T."

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

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Compare to 071007.

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

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Compare to 080809.

Back Squat

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

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Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups

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Compare to 030710.

"CrossFit Total"

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

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Compare to 090124.

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

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Compare to 080121.

Run 5 K

Run 5 K

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Compare to 091110.

CFNE Throwdown

The three wods we did for the Throwdown.  
WOD #1:  
4 rounds for time of:
400 meter Run
20 Burpees

WOD #2:
5 rounds for time of:
21 Deadlifts
7 Thrusers 
men: 135 lbs
women: 95 lbs

WOD #3:  
5 rounds for time of:
7 Jerks (135, 95)
20 Pull ups

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

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train OHS

Clean and Jerk

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

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Compare to 081208.

"Barbara"

"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.

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Compare to 090125.

Deadlift

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

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Compare to 090210.

"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 081117.