Monday 031110

Row 5K

Sunday 031109

Three rounds for time:

5 Muscle-ups

50 Squats

If you're not ready for the muscle-up, then do 20 pull-ups and 20 dips each round as a substitution for the five muscle-ups. Post time to comments.

"Fran"

"Fran"

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

95-pound Thruster

Pull-ups

We last saw "Fran" on 030825. Post time to comments.

Thursday 031106

Run 5K

Compare to 030526, 030628, 030722, 030814, 030908, and 030928. Post time to comments.

"Helen"

"Helen"

Three rounds for time:

Run 400 meters

1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)

12 Pull-ups

The CrossFit Challenge joins the ranks as "Helen." You saw Helen on 030809. Post time to comments.

Monday 031103

Tabata hang squat clean 85 pounds

Bench press 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.

Rest as needed between Tabata effort and bench press. Post Tabata score to comments.

Sunday 031102

Tabata push-press 75 pounds

Snatch 95X21-18-15-12-9-6-3 reps rest 60 seconds between sets.

Rest as needed between Tabata effort and snatch. Post Tabata score to comments.

Saturday 031101

Tabata front squats 95 pounds.

Deadlift 135X21-18-15-12-9-6-3 reps rest 60 seconds between sets.

Rest as needed between Tabata effort and deadlift. Post Tabata score to comments.

Thursday 031030

Twenty rounds for time of:

5 Pull-ups

10 Push-ups

15 Squats

Wednesday 031029

Ten rounds for time of:

10 Pull-ups

20 Push-ups

30 Squats