Sunday 140119

Seven rounds for time of:

15 GHD Sit-ups

15 Back extensions

135 pound Thruster, 10 reps

135 pound Clean & Jerk, 10 reps

Friday 140117

For time:

30 Muscle-ups

135 pound Clean & Jerk, 21 reps

Row 2,000 meters

Thursday 140116

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Marguerita

"Marguerita"

50 reps for time of:

Burpee/Push-up/Jumping-Jack/Sit-up/Handstand

Monday 140113

21-18-15-12-9-6-3 reps for time of:

Back extension

GHD Sit-up

135 pound Overhead Squat

Sunday 140112

Four rounds of:

Row 1,000 meters

Rest 90 seconds

Cindy XXX

"Cindy XXX"

Complete as much as possible in 20 minutes of:

10 Pull-ups

20 Push-ups

30 Squats

15 Pull-ups

30 Push-ups

45 Squats

20 Pull-ups

40 Push-ups

60 Squats

25 Pull-ups

50 Push-ups

75 Squats

30 Pull-ups

60 Push-ups

90 Squats

Thursday 140109

Five rounds for time of:

Run 400 meters

50 pound Dumbbell Clean & Jerk, 21 reps

Wednesday 140108

Complete as many rounds as possible in 20 minutes of:

15 GHD Sit-ups

135 pound Deadlift, 21 reps

Tuesday 140107

Three rounds for time of:

10 Strict handstand push-ups

15 Strict ring dips

20 Strict push-ups

45 Strict pull-ups