Sunday 160117

3 rounds SLOWLY of:

95-lb. overhead squats, 21 reps

21 GHD sit-ups

21 hip-back extensions

Take your time and perform each rep slowly and methodically.

Friday 160115

5 rounds for time of:

25 GHD sit-ups

25 back extensions

15-foot legless rope climb, 5 ascents

Each rope climb should begin and end seated on the floor. Post time to comments.

Thursday 160114

Tabata push-ups

Run 2 miles

Bottom-to-bottom Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.

Wednesday 160113

21-15-9 reps of:

Dumbbell thrusters

L pull-ups

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.

Monday 160111

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Sunday 160110

Row 10,000 meters

Saturday 160109

On an 8-minute running clock, perform 1 minute each of:

Squats

Push-ups

20-inch box jumps

Pull-ups

Inverted burpees

Wall-ball shots, 20-lb. ball

Burpees

Double-unders

Thursday 160107

For time:

15 jerks

45 pull-ups

12 jerks

36 pull-ups

9 jerks

27 pull-ups

Use the same load for the jerks that you used for the cleans on Tuesday's WOD.

Wednesday 160106

3 rounds for time of:

Row 500 meters

25 GHD sit-ups

25 hip extensions

Tuesday 160105

Establish your 1-rep-max deadlift

Then, with a barbell loaded to 50 percent of your max deadlift:

15 cleans for time

12 cleans for time

9 cleans for time

Rest as needed between each set.