Saturday 071020

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Friday 071019

Run 10 K

Fran

"Fran"

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

95 pound Thruster

Pull-ups

Tuesday 071016

Run 10 K

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

Mary

"Mary"

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups

10 One legged squats

15 Pull-ups

Friday 071012

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Linda

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Tuesday 071009

Five rounds for time of:

50 Squats

100 Rope jumps

Monday 071008

Weighted pull-ups 1-1-1-1-1-1-1 reps