"Angie"

"Angie"

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

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Compare to 091116.

Row 5K

Row 5K

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Compare to 091227.

Snatch

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

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Compare to 090929.

Row 5K

Row 5K

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Compare to 080209.

Bench Press 1-10-1-20-1-30 reps

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Deadlift 1-10-1-20-1-30 reps

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Front Squat 1-10-1-20-1-30 reps

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"Diane"

"Diane"

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

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Compare to 090913.

Three rounds for time of:
5 Ascents of a 15' rope
21 Ring dips
50 Squats

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Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

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Squat clean 1-1-1-1-1-1-1 reps

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Compare to 090217.

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

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

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Compare to 090420.

Complete as many rounds as you can in twenty minutes of:
Row 500 meters
25 Turkish Get-ups with a 60-pound dumbbell

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"CrossFit Total"

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

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Compare to 091104.

Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8' off the ground and the second 4" off the ground.

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Run 5K

Run 5K

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Compare to 091109.

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

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

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Compare to 090318.

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

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Row 1000 meters
Then three rounds, 21, 15, and 9 reps of:
GHD Situps
Back Extensions

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Complete three rounds for time of:
Run 800m
155 pound Power cleans, 21 reps

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Using a single 60lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

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