Lynne:

Bench Press Body Weight
Pull Ups
Max reps for 5 Rounds
record for each round

For time:

Row 500 metersBody weight Bench press, 30 repsRow

1000 metersBody weight Bench press, 20 reps

Row 2000 metersBody weight Bench press, 10 reps

Four rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells

24 inch Box Jump, 30 reps

30 pound Weighted pull-ups, 20 reps

"Diane"
21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Murph:

Run 1 mile

100 pullups

200 pushups

300 squats

Run 1 mile

Partition the pullups,pushups,and squats as needed. Start and finish with a mile run.If you've got a 20# vest or body armor, wear it.

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

"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

Power clean 1-1-1-1-1-1-1 reps

Give 30 minutes to handstand and hand walking practice.

Cindy

As many rounds as possible in 20 minutes:

5 Pullups

10 Pushups

15 Squats

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

Ten rounds for time of:

3 Weighted Pull-ups, 45 pounds

5 Strict Pull-ups

7 Kipping Pull-up

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

2 rounds:

Max Pushups 2:00

Max Situps 2:00

Max flutterkicks 2:00

Max squats 2:00

Five rounds for time of:

2 pood Kettlebell swing, 30 reps

30 Burpees

30 Glute-ham sit-ups

"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.

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

"Karen" for time:

150 wall ball shots
20lb ball

Shoulder Press 1-1-1-1-1-1-1 reps

Five rounds for time of:

95 pound Sumo-deadlift high-pull, 21 reps

21 Ring dips

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Three rounds for time of:

7 Muscleups

100 squats

FOUR CORNERS OF HELL 20 mins:

5 pullups

25 yard lunges

10 burpees

100 yard sprint

15 push ups

25 yard lunges

20 air squats

For time:

50 Squats

50 Jumping pullups

50 steps Walking Lunge

50 Knees to elbows

50 Handstand Pushups

50 Situps

50 Dips

50 Squats

50 Pushups

Death by Pullups:

With a continuously running clock do one pullup the first minute, two pullups the second minute, three pullups the third minute... continuing as long as you are able. Use as many sets each minute as needed.

7 rounds for time of:

10 One legged squatsalternating

12 Ring dips

15 Pullups

5 Rounds for time:

15-LPull-ups

30- Push-ups

45- Sit-ups

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

25- Pull-Ups

50- Push-Ups

75- Air Squats

7 Rounds for time:
35 Squats
25 Push-Ups
15 Pull- Ups

4 rounds:

5 muscleups

50 straightleglifts on rings

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

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

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

Walking lunge 100 ft.21 Pull-ups21 Sit-ups

Walking lunge 100 ft.18 Pull-ups18 Sit-ups

Walking lunge 100 ft.15 Pull-ups15 Sit-ups

Walking lunge 100 ft.12 Pull-ups12 Sit-ups

Walking lunge 100 ft. 9 Pull-ups 9 Sit-ups

Walking lunge 100 ft. 6 Pull-ups 6 Sit-ups

"Nancy"
Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

"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)

court sprints (Laps up and back on the bball ct)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

"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

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.

"Nicole"

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

Run 400 meters

Max rep Pull-ups

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

"Elizabeth"
21-15-9 reps of:

Clean 135 pounds

Ring dips

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

2 mile run

7 body blasters for 7 rounds

for time

1 Body Blaster= 1burpee jump straight to 1 pull-up remain hanging, execute 1 knee to elbow.

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

For time:

15 Handstand push-ups

1 L Pull-up

13 Handstand push-ups

3 L Pull-ups

11 Handstand push-ups

5 L Pull-ups

9 Handstand push-ups

7 L Pull-ups

7 Handstand push-ups

9 L Pull-ups

5 Handstand push-ups

11 L Pull-ups

3 Handstand push-ups

13 L Pull-ups

1 Handstand push-up

15 L Pull-ups
Post time to comments

"Mr. Joshua"
Five rounds for time of:

Run 400 meters

30 Glute-ham sit-ups

250 pound Deadlift, 15 reps

Post time to comments.

For time:

10 GHD Sit-ups

10 Hip & Back Extensions

95 pound Thrusters, 30 reps

50 Pull-ups

30 GHD Sit-ups

30 Hip & Back Extensions

95 pound Thrusters, 20 reps

35 Pull-ups

50 GHD Sit-ups

50 Hip & Back Extensions

95 pound Thrusters, 10 reps

20 Pull-ups

Post time to comments.

With a continuously running clock do one Handstand pushup the first minute, two pullupsthe second minute,

three Handstand pushups the third minute

four pullups the fourth minute

continuing in this pattern as long as you are able. If your pace falls behind the count, continue to alternate exercises while recording reps for a total of twentyminutes.

Overhead squat 3-3-3-3-3 reps
Post loads to comments.

For time:

155 pound Power clean 15 reps

30 Ring dips

155 pound Power clean 12 reps

24 Ring dips

155 pound Power clean 9 reps

18 Ring dips

155 pound Power clean 6 reps

12 Ring dips

155 pound Power clean

3 reps

6 Ring dips

Post time to comments

For time 30, 25, 20, 15, 10, and 5 rep rounds of:

Virtual shoveling

100 meter run

Pull-ups

100 meter run

Front Squat 5-5-5-5-5 reps

Post loads to comments

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.

Post time and number of sets to completion.

(84) Three rounds for time of:

100 squats

20 ring pushups

12 Pullups

Complete four rounds for time:

Run 400 meters

15 Handstand Push-ups

15 ft Rope Climb, 2 ascents

Post time to comments.

Hang power clean 1-1-1-1-1-1-1 reps

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

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

"Eva"
Five rounds for time of:

Run 800 meters

2 pood Kettlebell swing, 30 reps

30 Pull-ups

10 min Cindy

Max rounds

5 pull ups

10 push ups

15 air squats

followed by:

Max wt.

dead lifts 3x5

press 3x5

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

Thursday 18 Dec

"Jeffy"

440 run

100 air squats

100 30 lb ammo can push press

50 burpes

440 run for time

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

Run 400 meters

15 L-Pull-ups

15 Hip Extensions

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

Post loads to comments

Five rounds for time of:

275 pound Deadlift,

5 reps10 Burpees