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

Run 400 metersMax rep Pull-ups

Post number of pull-ups completed for each round to comments.

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.
Post times for each round to comments.

Front squat 3-3-3-3-3 reps

Tuesday

For 20 Min

880m run

(5) L-Pull ups

(15) 55lbs Kettlebell (or Dumbell) swings

MOTO Hopper

#29
5 rounds for time of:

15 L-Pullups
30 Pushups
45 Situps

Thursday

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

Wednesday

Split Jerk 1-1-1-1-1-1-1 reps

*If you are not comfortable or progressed to the Olympic lifts yet, utilize the below workout.

Body Weight Workout:

4 rounds:
50 walking lunges
50 squats
Run 400m

Tuesday

"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Monday

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Friday

Back Squat 3-3-3-3-3 reps

MOTO Hopper Workout

2 rounds:

Max Pushups 2:00

Max Situps 2:00

Max flutterkicks 2:00

Max squats 2:00

Wednesday

Complete as many rounds as you can in thirty minutes of:

Five pull-ups

Five ring dips or 10 bar dips

15 Sit-ups

Tuesday

"Crossfit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

READ: http://library.crossfit.com/free/pdf/52-2006_CFTotal.pdf

The above link contains the article concerning the "Crossfit Total" intent. It is highly important you read this prior to conducting this workout.

Monday

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

"Jackie"

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

If row machine is not available

45 pound Sumo High Pulls, 50 reps

45 pound Thruster, 50 reps

50 pull-ups

Clean and Jerk 1-1-1-1-1-1-1 reps

Demo: http://media.crossfit.com/cf-video/cfj-nov-05/clean-n-jerk.wmv

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

"Barbara"

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

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