Back Squat

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

Rest Day

"Cindy"

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

AMRAP 20 minutes of:

10 Wallball shots, 20 pound ball
10 GHD Sit-ups
10 Back extensions

Suicide medicine balls

Place 5 medicine balls at 200 meter intervals.
Sprint to first ball, carry it back: continue until all balls are back.
(grader replaces balls)

five rounds for time

Rest Day

Level 1 Certification held at Fort Hood, TX. Many thanks to the team from CrossFit.com for putting on such a great event.

Hang power clean

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

Run 5 K

Rest Day

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Thruster

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

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Rest Day

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

For time:

30 Muscle-ups

(substitute pull ups if you cannot do a muscle up)

Rest Day

Deadlift

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

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

3 Sets Each:

400 Meter Run


Pull Ups, 10


Incline Bench, 15 reps


Hang Clean, 15


Power Shrug, 15

Hang Clean Jacks, 10

Curls, 15


Overhead Tricep Extension, 15

Rest Day

Four rounds for time of:

Run 400 meters
50 Squat

Fran

• Thruster 95 lbs
• Pull-ups

21-15-9 reps, for time

Rest Day

WM: medium weight scored for time

Front Squats 10, 9, 8, 7, 6, 5, 4, 3 reps

400 meter run between each set

5 rounds for time of:

30 Box Jumps

30 Air Squats

400 Meter Run

30 Muscle-ups for time

Rest Day

Run 5 K

For time:

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Rest Day

Front Squat:

3-3-3-3-3 reps