Wednesday 061220

Back squat 3-3-3-3-3 reps

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 060916.

Saturday 061216

Deadlift 5-5-5-5-5 reps

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