Sunday 091025

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Friday 091023

"Tommy V"

For time:

115 pound Thruster, 21 reps

15 ft Rope Climb, 12 ascents

115 pound Thruster, 15 reps

15 ft Rope Climb, 9 ascents

115 pound Thruster, 9 reps

15 ft Rope Climb, 6 ascents

Saturday 091024

Deadlift 1-1-1-1-1-1-1 reps

Wednesday 091021

Four rounds for time of:

Walking lunge 50 meters

Sit-ups, 50 reps

Tabata Something Else

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Monday 091019

Weighted pull-ups 1-1-1-1-1-1-1 reps

"Tyler"

"Tyler"

Five rounds for time of:

7 Muscle-ups

95 pound Sumo-deadlift high-pull, 21 reps

Thursday 091015

Five rounds for time of:

135 pound Hang squat clean, 15 reps

30 Push-ups

Friday 091016

For time:

21 Hip-Back Extensions

Run 400 meters

18 Hip-Back Extensions

Run 400 meters

15 Hip-Back Extensions

Run 400 meters

12 Hip-Back Extensions

Run 400 meters

9 Hip-Back Extensions

Run 400 meters

6 Hip-Back Extensions

Run 400 meters

3 Hip-Back Extensions

Run 400 meters

Tuesday 091013

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep