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

Sunday 080810

Run 5 K

Saturday 080809

Five rounds for time of:

155 pound Hang squat clean, 9 reps

15 ft Rope climb, legless, 3 ascents

Karen

"Karen"

For time:

150 Wallball shots, 20 pound ball

Wednesday 080806

45 pound Dumbbell squat snatch, left arm, 21 reps

45 pound Dumbbell squat snatch, right arm, 21 reps

42 Pull-ups

45 pound Dumbbell squat snatch, left arm, 15 reps

45 pound Dumbbell squat snatch, right arm, 15 reps

30 Pull-ups

45 pound Dumbbell squat snatch, left arm, 9 reps

45 pound Dumbbell squat snatch, right arm, 9 reps

18 Pull-ups

Tuesday 080805

Back Squat 5-5-5-5-5 reps

Griff

"Griff"

For time:

Run 800 meters

Run 400 meters backwards

Run 800 meters

Run 400 meters backwards

Friday 080801

30 Muscle-ups for time

Saturday 080802

Row 1000 meters

85 pound Thruster, 21 reps

15 Pull-ups

Row 750 meters

85 pound Thruster, 18 reps

12 Pull-ups

Row 500 meters

85 pound Thruster, 15 reps

9 Pull-ups

Rest 2 minutes between each round. Time each round separately and post times to comments.

Compare to 060522.