"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

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Compare to 090415.

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

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or

Four rounds for time of:
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps
25 Push-ups
100 ft Walking lunge

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Snatch 3-3-3-3-3 reps

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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

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Compare to 090825.

or

"Angie"

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

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Compare to 090419.

"Angie"

"Angie"

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

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Compare to 090419.

Press
3-3-3-3-3

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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

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Compare to 081014.

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.

Compare to 080910.

Deadlift

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

Or

Deadlift 3-3-3-3-3
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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 090705.

or

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

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Compare to 090712.

Snatch

Snatch
3-3-3-3-3

21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

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

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Compare to 090712.

Press

5-5-5-5-5

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"Daniel"

"Daniel"

For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

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Front squat

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

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Compare to 090623.

or

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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"Annie"

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

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Compare to 081209.

Or Deadlift

3-3-3-3-3

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"Diane"

"Diane"

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

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Compare to 090516.

or

Complete as many rounds as possible in 10 minutes
15 kettlebell swings 55#
15 Burpees
15 Ball slams 6# ball
15 Push-press 30# dumbbells

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Snatches

Snatch
5-5-5-5-5

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"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.

Compare to 090526.

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

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Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

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Compare to 090517.

Weighted Dips
3-3-3-3-3

"CrossFit Total"

"CrossFit Total"

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

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Compare to 090629.

or

How many Rounds can you finish in 10:00?
5 Pull-ups
10 Push-ups
15 Sit ups

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

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Compare to 041027.

or

Overhead Squats
3-3-3-3-3

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

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or

3 rounds for time of

10 Dumbbell Hand Power Cleans (20% of bodyweight)
10 "T" or "Flag" push-ups 5/5
10 Box jumps

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Deck Cleans

Deck Cleans
3-3-3-3-3

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Run 5 K

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Compare to 090720

"Elizabeth"

"Elizabeth"

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

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Compare to 090430.

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

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