"Fran"

Three rounds, 21-15- and 9 reps,
for time of:
95 pound Thruster
Pull-ups

Five Rouds For Time Of:

30 Box Jumps
30 Wall Balls
400 Meter Run

Rest Day

Back Squat

5-5-5-5-5 reps

"Michael"

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

Diagnostic PT Test

1 Min Pushups
1 Min Situps
2 Mile Run

Rest Day

Four rounds for time of:

Walking lunge 50 meters
Sit-ups, 50 reps

Weighted pull-ups 1-1-1-1-1-1-1 reps

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

Rest Day

Sprint Drills

100 meter sprints, 30 sec rest
30 minutes

3 Rounds For Time:

Incline Bench Press, 8 reps
Decline Bench Press, 8 reps
Push Press, 10 reps
Push Ups, 20

For Time:

2 Mile Run
50 Back Extensions
50 Pull Ups
100 Push Ups

Rest Day

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

Crossfit Challenge: Fight Gone Bad (Variation)

3 Rounds. Scored by total number of repetitions.

1 Min Wall Balls, 20 lbs

1 Min Sumo Deadlift High Pull, 70 lbs

1 Min Box Jumps

1 Min Burpees

30 Second Rest

Rest Day

"Buddy Sprints"

400m, 4 rounds for time.

Push-ups, sit-ups, squats,pull-ups.

One minute, each exercise. Five rounds.

For Time

150 Burpees

Rest Day

Run 5K

For Time:

30 Muscle-ups

Rest Day

AMRAP in 20 Min:

Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

21-18-15-12-9-6 and 3 rep rounds of:

Power clean 95 pounds
Sit-ups
Back extensions

Thruster

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

Rest Day

For Time:

Run 800 meters
15 left-legged pistols
15 right-legged pistols
25 sit-ups
12 left-legged pistols
12 right-legged pistols
25 sit-ups
9 right-legged pistols
9 left legged pistols
25 sit-ups
Run 800 meters

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Rest Day