Thursday 170112

Complete as many rounds as possible in 12 minutes of:

20 GHD sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

Use a 60-lb. dumbbell on the lunges.

Wednesday 170111

Complete as many rounds as possible in 20 minutes of:

10 pull-ups

15 push-ups

20 squats

Monday 170109

Overhead squat 3-3-3-3-3 reps

Helen

Helen

3 rounds for time of:

Run 400 meters

1.5-pood kettlebell swings, 21 reps

12 pull-ups

Saturday 170107

7 rounds for time of:

10 handstand push-ups

2 rope ascents, 15-ft. rope

Karen

Karen

For time:

150 wall-ball shots, 20-lb. ball

CrossFit Total

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Tuesday 170103

3 rounds for time of:

Row 50 calories

150 double-unders

50 walking lunges

Sunday 170101

For time, fast and heavy:

21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters

Saturday 161231

5 rounds for time of:

20 L pull-ups

16 ring dips