Friday 090410

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Wednesday 090408

Run 5 K

Tuesday 090407

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Monday 090406

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

Nancy

"Nancy"

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Saturday 090404

Hang power clean and jerk 1-1-1-1-1-1-1 reps

Thursday 090402

Three rounds for time of:

21 L-Pull-ups

15 ft. L-rope climb, 3 ascents

Tuesday 090331

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

Nicole

"Nicole"

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

Run 400 meters

Max rep Pull-ups

Fight Gone Bad!

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 081231.