For time:

21 Hip-Back Extensions

Run 400 meters

18 Hip-Back Extensions

Run 400 meters

15 Hip-Back Extensions

Run 400 meters

12 Hip-Back Extensions

Run 400 meters

9 Hip-Back Extensions

Run 400 meters

6 Hip-Back ExtensionsRun

400 meters

3 Hip-Back ExtensionsRun

400 meters

Watch the demo for proper form!!

Demo: http://media.crossfit.com/cf-video/hipbkext.wmv

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

Push Jerk 1-1-1-1-1-1-1 reps

"Joshie"

Complete three rounds for time of:

40 pound Dumbbell snatch, 21 reps, right arm

21 L Pull-ups

40 pound Dumbbell snatch, 21 reps, left arm

21 L Pull-ups

Video Example: http://media.crossfit.com/cf-video/CrossFit_DBSnatch.wmv

"Jeffy"

440 run

100ammo can press

100 air squats

50 burpees

440 run

for time

5 Rounds for time

12 Pullups

12 Burpies

For time:

50 Ring Dips

Run 400 meters

50 Push-ups

Run 400 meters

50 Handstand push-ups

Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

With a continuously running clock do:
One pull-up the first minute,
Two pull-ups the second minute,
Three pull-ups the third minute...

Continuing as long as you are able.

Use as many sets each minute as needed.

5 rounds:

10 burpees

20 box/bench jumps

30 pushups

40 squats

50 lunges

Squat clean 1-1-1-1-1-1-1 reps

Seven rounds for time of:
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips

**Substitute dip bar if no rings are available**

"Fran"
Three rounds, 21-15- and 9 reps, for time of:95 pound ThrusterPull-ups

For Time:
Swim
1 Lap - 20 Squats
1 Lap - 20 Situps
1 Lap - 20 Pushups

2 Laps - 10 Squats
2 Laps - 10 Situps
2 Laps - 10 Pushups

For time:

45 Double-unders

135 pound Squat clean, 45 reps

45 Ring Dips

45 Double-unders

Deadlift 1-1-1-1-1-1-1 reps

"Cindy"Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats
OR
"Mary"Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Five rounds for time of:

2 pood Kettlebell swings, 25 reps

25 GHD Sit-ups

25 Back Extensions

25 Knees to Elbows

1 pood = 36.1lbs

Playing with Pushups

Run 100m

20 Pushups 5 Burpees 15 Clap Pushups 5 Burpess 10 ChestSlapPushups 5 Burpees 5 Fingertip pushups

Run 100m

15 Pushups 5 Burpees 10 Clap Pushups 5 Burpees 10 ChestSlapPushups 5 Burpees 5 Fingertip Pushups

Run 100m

10 Pushups 5 Burpees 10 Clap Pushups 5 Burpees 10 ChestSlapPushups 5 Burpees5 Fingertip Pushups

Back Squat 5-5-5-5-5 reps

30 Muscle-ups for time

Post time to comments.

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