Wednesday 150114

3 rounds for time of:

50 walking-lunge steps

100-ft. handstand walk

150 double-unders

Randy

Randy

For time:

75-lb. power snatches, 75 reps

Tabata This!

Tabata This!

Tabata row

Rest 1 minute

Tabata squat

Rest 1 minute

Tabata pull-up

Rest 1 minute

Tabata push-up

Rest 1 minute

Tabata sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

Saturday 150110

Overhead squat 5-5-5-5-5 reps

Thursday 150108

Complete as many rounds as possible in 12 minutes of:

35-lb. dumbbell thrusters, 9 reps

15-foot rope climb, 1 ascent

Helen

Helen

3 rounds for time of:

Run 400 meters

1.5-pood kettlebell swings, 21 reps

12 pull-ups

CrossFit Total

CrossFit Total

Back squat, 1 rep

Shoulder press, 1 rep

Deadlift, 1 rep

Grace

Grace

135-lb. clean and jerks, 30 reps

Use 95 lb., 65 lb. or a broomstick as needed, and post time and load to comments.

Compare to 090508.

Saturday 150103

4 rounds, each for time of:

800-meter run

Rest as needed between efforts.

Cindy

Cindy

Complete as many rounds as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 squats

OR

Mary

Complete as many rounds as possible in 20 minutes of:

5 handstand push-ups

10 one-legged squats, alternating

15 pull-ups