Nancy

"Nancy"

5 rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Monday 130715

Three rounds for time of:

135 pound Hang power clean, 15 reps

15 Burpees

Saturday 130713

For time:

155 pound Squat clean, 15 reps

30 Toes to bar

30 Box jump, 24 inch box

15 Muscle-ups

40 pound dumbbell Push press / push jerk, 30 reps

30 Double-unders

135 pound Thruster, 15 reps

30 Pull-ups

30 Burpees

300 feet Walking lunge with 45lb plate held overhead

Friday 130712

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Thursday 130711

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Diane

"Diane"

21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Monday 130708

Front squat 3-3-3-3-3 reps

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Hope

Hope For Cures workout is today!

"Hope"

Three rounds of:

Burpees

75 pound Power snatch

Box jump, 24" box

75 pound Thruster

Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

Hope workout scorecard - [pdf]

Compare to 120608.

Friday 130705

Perform the following tests:

L-sit for time.

Handstand walk for distance.

Chest to bar weighted pull-up for load.

Snatch 1 rep for load.