Tuesday 130430

Four rounds for total reps of:

1 minute Rope climb
1 minute Push-ups
1 minute Kettlebell swings 1.5 pd / 1.0 pd
1 minute Box jumps 24" / 20"

Post total reps to comments.

Monday 130429

For reps of:

7 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Post total reps to comments.

Saturday 130427

'Lumberjack 20"
20 Deadlifts 275 lbs / 185 lbs
400m Run
20 Kettle bell swings 2.0 pd / 1.5 pd
400m Run
20 Overhead squats 115 lbs / 80 lbs
400m Run
20 Burpees
400m Run
20 Pull-ups
400m Run
20 Box jumps 24" / 20"
400m Run
20 Squat cleans 115 lbs / 80 lbs
400m Run
Post time to comments.

Friday 130426

Five reps Max weight Overhead squats
Then...
As many rounds as possible in 8 minutes of:
8 Bar facing Burpees
8 Thrusters 75 lbs / 55 lbs
Post total weight and rounds to comments.

Thursday 130425

For time of:

15 Deadlifts 225 lbs / 155lbs

50 Pull-ups

12 Deadlifts 225 lbs / 155 lbs

40 Pull-ups

9 Deadlifts 225 lbs / 155 lbs

30 Pull-ups

6 Deadlifts 225 lbs / 155 lbs

20 Pull-ups

3 Deadlifts 225 lbs / 155 lbs

10 Pull-ups

Post time to comments. 

Wednesday 130424

Five rounds for time of:

7 Sumo Deadlift High Pulls, 135 lbs / 95 lbs
7 Thrusters, 135 lbs / 95 lbs

Post time to comments.

Tuesday 130423

Four rounds for time of:
20 Push-ups
20 Toes to bar
20 Burpees
20 Wallballs 20 lbs / 14 lbs
20 Ring dips
Post time to comments.

Monday 130422

CrossFit Total

Squat

Press

Deadlift

Post total to comments

Saturday 130420

For time:

20 Thrusters, 95 lbs / 65 lbs

20 Situps

20 Sumo Deadlift High Pulls, 95 lbs / 65 lbs

20 Situps

20 Push Jerk, 95 lbs / 65 lbs

20 Situps

20 Front Squats, 95 lbs / 65 lbs

20 Situps

With 2 Burpees every minute on the minute.

Post time to comments.

Friday 130419

Three rounds for time of:

10 Clean & Jerks 135 lbs / 95 lbs
30 Sit-ups

Post time to comments

Thursday 130418

"Nate"

As many rounds as possible in 20 minutes of:

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings 2.0 pd / 1.5 pd

Post round to comments.

Wednesday 130417

GI Jane

For time:

100 Burpee pull-ups (object is 1ft above reach)

Post time to comments.

Tuesday 130416

With a continuously running clock:

1st min: Squats up to 60
2nd min: Pull-ups remaining to reach 60
3rd min: Squats up to 60
4th min: Push-ups remaining to reach 60
5th min: Squats
6th min: Pull-ups ETC

Continue until you cannot finish 60 reps. Minimum of 12 rounds.

Post number of rounds to comments

Monday 130415

Three rounds for time of:

100ft Handstand walk
1 minute Handstand hold on wall

15 Handstand push-ups

Record total time MINUS 3 minutes of handstand hold.

Friday 130412

“Elizabeth”

21-15-9 rep rounds of:
Clean 135 lbs / 95 lbs
Ring Dips

Post time to comments.

Thursday 130411

Four rounds for time of:
11 Cleans 115 lbs / 80 lbs
34 Double-unders
11 Push press 115 lbs / 80 lbs
34 Squats
11 Chest to bar Pull-ups
1 Muscle-up attempt
Post time to comments.

Wednesday 130410

Push jerk
5-3-1
Then...
As many rounds as possible in 12 minutes of:
10 Goblet squats
10 GHD sit-ups
10 Box jumps
Post total rounds to comments.

Tuesday 130409

"Cindy"

As many rounds as possible in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Post total rounds to comments.

Monday 130408

Power Cleans 

1-1-1-1-1-1-1

then...

Each minute on the minute for 8 minutes of:

15 Kettlebell swings 1.5 pd/ 1.0pd

15 Sit-ups

Post total rounds completed to comments.

Saturday 130406

Five rounds for time of:
10 Wallballs 20 lbs / 14 lbs
10 Push-ups
10 Toes to bar
Post time to comments.

Friday 130405

Five rounds for time of:

400m Run
25 Back extensions
25 Toes to bar

Post time to comments.

Thursday 130404

As many reps as possible in 4 minutes of:
15 Thrusters 100 lbs / 65 lbs
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps completed.
Post total reps to comments.

Wednesday 130403

Three rounds for time of:
12 Muscle-ups
75 Squats
Post time to comments.

Tuesday 130402

Cleans
3 x 5

Then....

With a tabata clock running for time of:

30 Push press 115 lbs / 80 lbs
40 Burpees
50 Squats

Post weight and time to comments.

Monday 130401

Five rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
Rest 3 minutes after each round.
Post time to comments.