Rest Day

For time:

30 Muscle-ups



If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

"Michael"

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

Rest Day

CrossFit Total

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

Cindy

5 Pull ups

10 Push ups

15 Squats

As many rounds as possible in 20 minutes

Twins

Two rounds, of each couplet, for time of:
750 meter Row
20 Handstand Push-ups
115 pound Thruster 20 reps
20 L-Pull-ups

Rest Day

"Michael"

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

60-120's

Sprint 60 Seconds
Jog 120 Seconds

30 Minutes

Rest Day

Fight Gone Burpee

1 Min burpees
1 Min push press 65lb
1 Min box jumps
1 Min sumo deadlift high pull 55 lb KB
1 Min medicine ball thruster
1 Min rest

3 Rounds

Ammo Can PT

Six Stations with 2 60lb Ammo Cans

At each station:
Sumo Deadlift High Pull
Burpees
Deadlift

10 each for time

Four rounds for time of:

100 foot walking lunge carrying 30 pound dumbbells
24 inch box jump, 30 reps
30 pound weighted pull-ups, 30 reps

Rest day

Dianne

21-15-9 reps of:
225 pound dead lift
Hand stand push-ups

Five rounds for time of:

30 glute-ham sit-ups
25 back extensions

Rest Day

"Cindy"

Complete as many rounds in 20 min as you can.
5 pull-ups
10 push-ups
15 squats

Power Clean

1-1-1-1-1-1-1 reps

800 m run

4 rounds for time

Rest Day

Back Squat

5-5-5-5-5 reps

GGM for time:

5 Push Ups

10 Burpees

400 Meter Run

5 Rounds

Rest Day

Ivan The Terrible

-Jumping Jacks

-Lunges

-Push-ups

-Sit-ups

Reps 50/40/30/20/10

For Time

Cindy

5 pull-ups

10 push-ups

15 air-squats

AMRAP in 20 minutes.

For Time

10 hand stand push-ups

400 m run x 5

Rest Day

Run 5k

Lumberjack 20: Crossfit Challenge

20 each:

Tire flips

400 meter run

55lb KB swings

400 meter run

Squats

400 meter run

Burpees

400 meter run

Pullups

400 meter run

Box jumps

400 meter run

Cleans

400 meter run