29 January 2008

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

or

5k run

28 January 2008

"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

Post your choice of girls and rounds completed to comments.

or

Push press 3-3-3-3-3-3-3 reps

Post loads to comments.

27 January 2008

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

or

Deadlift 5-5-5-5-5 reps

Post loads to comments.

26 January 2008

Rest Day

or

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

25 January 2008

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Post time to comments.

or


"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

24 January 2008

Snatch 1-1-1-1-1-1-1 reps

or

For twenty minutes:
10 Overhead squats
20 Sit-ups

Post load and rounds to comments. Multiply load by rounds for score; e.g. 15 rounds plus 10 squats and 5 sit-ups with 135 pounds yields 15.5 rounds X 135 = 2,092.5

23 January 2008

Four rounds for time:
Run 400 meters
Rest 2 minutes

Post time to comments.

or

For time:
30 Handstand push-ups
10 Pull-ups
20 Handstand push-ups
20 Pull-ups
10 Handstand push-ups
30 Pull-ups

Post time to comments.