Kelly

"Kelly"

Five rounds for time of:

Run 400 meters

30 Box jump, 24 inch box

30 Wall ball shots, 20 pound ball

Nicole

"Nicole"

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

Run 400 meters

Max rep Pull-ups

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

Wednesday 090128

Thruster 1-1-1-1-1-1-1 reps

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.

Monday 090126

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

Saturday 090124

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Thursday 090122

Five rounds for time of:

45 pound barbell Overhead walking lunges, 50 feet

21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Wednesday 090121

For time:

15 Handstand push-ups

1 L Pull-up

13 Handstand push-ups

3 L Pull-ups

11 Handstand push-ups

5 L Pull-ups

9 Handstand push-ups

7 L Pull-ups

7 Handstand push-ups

9 L Pull-ups

5 Handstand push-ups

11 L Pull-ups

3 Handstand push-ups

13 L Pull-ups

1 Handstand push-up

15 L Pull-ups

Tuesday 090120

"Mr. Joshua"

Five rounds for time of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps