Friday 090313

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

Wednesday 090311

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

Five pull-ups

Five ring dips

15 Sit-ups

Tuesday 090310

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Monday 090309

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

5 Handstand Push-ups

10 L Pull-ups

15 Steps, Walking Lunge

Saturday 090307

Run 5 K

Thursday 090305

Clean and Jerk 1-1-1-1-1-1-1 reps

Jackie

"Jackie"

1000 meter row

45 pound Thruster, 50 reps

30 pull-ups

Barbara

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

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

Monday 090302

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