01 March 2010

"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Post time to comments.

or

Split Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

28 February 2010

Rest Day

or

"Grace"

135 pound Clean and Jerk, 30 reps

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

27 February 2010

For time:
25 Squats
25 Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Post time to comments.

Compare to 091031.

or

Front Squat 10-10-10-10-10 reps

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26 February 2010

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

or

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

25 February 2010

Five rounds for reps of:
1 min Wall ball shots, 20 pound
1 min 15 foot rope climb
Run 400m
Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

Post total reps and ascents to comments.

or

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

24 February 2010

Rest Day

or

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.

23 February 2010

"CrossFit Total"

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

Post total to comments.

Compare to 091212.

or

Four rounds for time of:
Run 400 meters
50 Squats

Post time to comments.