Saturday 080823

For time:

Run 800 meters

95 pound Shoulder press, 21 reps

Run 800 meters

95 pound Push press, 21 reps

Run 800 meters

95 pound Push Jerk, 21 reps

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

Angie

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Tuesday 080819

Deadlift 1-1-1-1-1-1-1 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.

Sunday 080817

Three rounds, 15-12- and 9 reps, for time of:

135 pound Thruster

Muscle-ups

Friday 080815

For time:

50 Pull-ups

50 Ring Dips

40 Pull-ups

40 Ring Dips

30 Pull-ups

30 Ring Dips

20 Pull-ups

20 Ring Dips

10 Pull-ups

10 Ring Dips

Thursday 080814

Three rounds for time of:

50 Jump rope, double unders

50 Hip Extensions

50 GHD Sit-ups

Wednesday 080813

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Monday 080811

For time:

10 GHD Sit-ups

10 Hip & Back Extensions

95 pound Thrusters, 30 reps

50 Pull-ups

30 GHD Sit-ups

30 Hip & Back Extensions

95 pound Thrusters, 20 reps

35 Pull-ups

50 GHD Sit-ups

50 Hip & Back Extensions

95 pound Thrusters, 10 reps

20 Pull-ups