"Elizabeth"

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

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Compare to 090129.

Shoulder Press

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

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Compare to 081201.

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-ups

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"Michael"

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

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Compare to 081228.

"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

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Compare to 081219.

Deadlift

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

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Compare to 090302.

Back Squat

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

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Compare to 090313.

"Angie"

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

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Compare to 081225.

-r

For time:
100 Inverted burpees

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"Danny" -r

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

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"Helen" -r

"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 090301.

"DT" -r

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

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In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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 090202.

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

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Compare to 090215.

"CrossFit Total"

"CrossFit Total"

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

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Compare to 090310.

Run 5 K

Run 5 K

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Compare to 090307.

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

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Compare to 090206.

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

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Compare to 040613

Hang power clean and jerk 1-1-1-1-1-1-1 reps

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2nd day of a two day seminar, got home way too late to do this.

"Nancy"

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

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Compare to 080416.

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

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Compare to 051106.