Thursday 090423

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Monday 090420

Back Squat 3-3-3-3-3 reps

Saturday 090418

For time:

100 Inverted burpees

Angie

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Danny

"Danny"

Complete as many rounds in 20 minutes as you can of:

24 inch Box Jump, 30 reps

115 pound Push Press, 20 reps

30 Pull-ups

Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

DT

"DT"

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

Sunday 090412

30 Muscle-ups for time

Saturday 090411

Three rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

Friday 090410

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep