Monday 080714

Four rounds for time of:

Run 400 meters

50 Squats

Sunday 080713

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

Saturday 080712

Complete as many rounds in 30 minutes as you can of:

Walking Lunge, 12 steps

15 Glute-Ham Sit-ups

15 Hip Extensions

5 Muscle-ups

Thursday 080710

Run 10 K

Wednesday 080709

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Angie

"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Sunday 080706

155 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Saturday 080705

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster (65 pound for women)

Pull-ups (chest must hit the bar to count)

5 rounds for time of:

275 pound Deadlifts, 5 reps (185 pounds for women)

10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the first. The start time for the third workout should be 4 hours after the second.

Wednesday 080702

Five rounds for time of:

135 pound Deadlift, 15 reps

135 pound Hang power clean, 12 reps

135 pound Front Squat, 9 reps

135 pound Push Jerk, 6 reps

Thursday 080703

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.