Lynne

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Cindy

"Cindy"

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

5 Pull-ups

10 Push-ups

15 Squats

OR

"Mary"

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

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Michael

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

CrossFit Total

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Nicole

"Nicole"

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

Run 400 meters

Max rep Pull-ups

Friday 061208

Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps

Saturday 061209

Three rounds for time of:

Run 400 meters

65 pound Snatch, 12 reps

21 Pull-ups

Thursday 061207

For time:

65 pound Thrusters, 50 reps

50 Pull-ups

65 pound Thrusters, 30 reps

30 Pull-ups

65 pound Thrusters, 20 reps

20 Pull-ups

Murph

"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.

Monday 061204

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders