Saturday 020216

Five rounds, 21-18-15-12 and 9 reps, for time of:

Back Extensions

Pull ups

Sit ups

Dips

Notes:

1. This is 5 "super" sets. Move from Back Extension through to Dips with no rest.

2. After completion of all four exercises for each set, rest as needed.

Friday 020215

800 meter Run

Rest 5 minutes

500 meter Row

Rest 5 minutes.

20 pound Wallball, 50 shots.

REST 5 minutes.

1 mile Bike

Notes:

1. Add times for all four efforts.

2. Wallball reps come from full squat and shot is two feet over reach.

Wednesday 020213

Back squat 5-3-1-3-5, reps

Bench press 5-3-1-3-5, reps

Deadlift 5-3-1-3-5, reps

Notes.

1. Load up!

Tuesday 020212

Five rounds each for time of:

400 meter Run

20 Thrusters; 1/2 body weight

15 Pullups

20 Sit ups

Rest as needed.

Notes:

1. Time each pass.

Sunday 020210

Muscle ups 3-3-3-3-3-3-3-3-3-3, reps

Notes:

1. If you've not been able to perform the muscle-up yet,

have someone spot/assist you.

2. Rest as needed between sets.

Saturday 020209

Back squat 5-5-5-3-3-3-1-1-1 reps

Notes:

1. Load up!

Friday 020208

In any order and within thirty minutes:

Row a 1K, max effort.

Kettlebell Swing max reps (without stopping).

Pull-ups, max reps.

Notes:

1. As an indication of the intensity we are looking for and as a challenge,

who out there can perform 50 kettlebell swings with 2 "pood" kettlebell,

row a 3:10 1K, and perform the 30 pull-ups in one set?

If you can you are among the worlds fittest athletes.

2. Submit row time, k'bell reps, and pull-up count for ranking.

Entire workout must finish within thirty minutes. First place wins CrossFit T-shirt.

Thursday 020207

Seven rounds for time of:

5 Pull ups

7 Dips (use rings if you got'em)

1 Rope climb

10 Push ups

12 Back/Hip Extension

15 Sit ups

20 Squats

Wednesday 020206

Seven rounds for time of:

5 Pull ups

7 Dips (use rings if you got'em)

1 Rope climb

10 Push ups

12 Back/Hip Extension

15 Sit ups

20 Squats

Tuesday 020205

Jump rope for sixty seconds,

rest for sixty seconds.

Continue this for forty minutes