Rest Day

LUMBERJACK 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

"Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Rest Day

6K Run

"Angie"

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

"Fran"

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

Rest Day

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing,
30 reps
30 Pull-ups

Clean and Jerk

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

Rest Day

CrossFit Total

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

Four rounds, each for time of:

800 meter run
Rest as needed between efforts.

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

Rest Day

Five rounds for time of:

95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

5K Run

Rest Day

Back squat 1 rep
shoulder press 1 rep
Deadlift 1 rep.
Post total to blog.

Deadlift/Run

15 deadlifts
400 m run
6rounds

Angie

100 Pull Ups
100 Push Ups
100 Sit ups
100 Squats

For Time

Rest Day

"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

Weighted pull-ups:

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

Rest Day

Five rounds for time of:

95 pound Power snatch, 15 reps
Run 400 meters

Overhead Squat

3-3-3-3-3 reps

Rest Day

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Complete as many rounds as possible 20 minutes of:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

DT

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Rest Day

Run 5 K

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Rest Day

For Time

Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minuteSit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds

Ryan

Five rounds for time of:
7 Muscle-ups
21 Burpees

Front squat

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

Rest Day

Four rounds, each for time of:

800 meter run

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest

where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Rest Day

"Linda"

10-9-8-7-6-5-4-3-2-1

Deadlift 1 1/2 body weight
Bench-press body weight
Clean 3/4 body weight

For time:

25 Burpee's
25 Sit-ups
25 Push-ups
10 Pull-ups
400m run
3x's

5K run

Post times to comments

Rest Day

Deadlift

5-5-5-5-5
Post weight to comments

Crossfit Challenge

Rest Day

"CrossFit Total"

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

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Rest Day

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

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

AMRAP 20 min:

95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Two rounds of:

Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter

(Go heavy, run fast.)

Rest Day

Nicole

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Virtual Shovel

Rest Day

5k Run

WMG: 5 rounds for time

400 meter run

30 box jumps

30 wall balls, 20lb ball

Nancy

400 meter run

Overhead squats, 95 lbs, 15 reps

5 rounds for time

Rest Day

Max load: rest between sets

Hang power snatch 1-1-1-1-1-1-1-1-1-1 reps

5 rounds for time of:

20 Pull ups

30 Push ups

40 Sit ups

50 Squats

Rest Day

W: Body Weight

Deadlift 1 1/2 X Body Weight

Bench Press Body Weight

Clean 3/4 Body Weight

Run 5K

5 Rounds for time of:

5 Handstand Push Ups

One-legged squats, 10 Each leg

15 Pull Ups

Rest Day

AMRAP in 20 minutes of:

115-pound Hang clean, 15 reps

12 Ring dips

21 Sit-ups