Row 5K

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How many rounds in 20 minutes of:
Walking lunge 50 ft.
5 Handstand push-ups

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For time:
30 Pull-ups - 60 Squats
25 Pull-ups - 50 Squats
20 Pull-ups - 40 Squats
15 Pull-ups - 30 Squats
10 Pull-ups - 20 Squats
5 Pull-ups - 10 Squats

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Rest Day

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"Elizabeth"

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

Post time to comments. Compare your time to 030912

"Diane"

21-15-9 reps of:
Deadlift 225
Handstand push-ups

This is 3 rounds; the first at 21 reps, the second at 15, and the third at 9 reps. Compare your time to August 5, 2003 when we did a "mini-Diane" at 15-12-9 reps. It's expected that you'll need to partition the sets, e.g., Deadlift 7-7-7 & Handstand push-up 3-3-3-3-3-3-3 as a first round. Interval management - work/rest timing to optimize time - is an essential skill.

If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane."

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"Grace"

Clean and Jerk 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

CrossFit North hosted the 2nd Annual Washington Kettlebell Championship.

Rest Day

For time:
30 Muscle-ups or 60 pull-ups and 60 dips.
Dips are rock-bottom (below the nipples), and pull-ups are pulled to the sternum to approximate the muscle-up's value.

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Back Squat 3-3-2-2-2-1-1-1-1-1 reps.

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Row 1000 meteres
Kettbell swing 50 reps, 1.5 pood
25 Sit-ups
Row 750 meters
Kettlebell swing 40 reps, 1.5 pood
20 Sit-ups
Row 500 meters
Kettlebell swing 30 reps, 1.5 pood
15 Sit-ups

Post time to comments. The "Jim Baker Standard for Excellence in Sit-ups" is used for sit-ups.

Rest Day

8 rounds of:
Run 400 meters
Rest 90 seconds

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Snatch 3-2-2-2-1-1-1-1-1 reps

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Complete as many rounds in 20 minutes as you can of:
24" Box jump 30 reps
30 Pull-ups
10 Ring dips

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Rest Day

Five rounds for time of:
Deadlift 7 reps
Ring dip 10 reps

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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

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Push jerk 3-2-2-2-1-1-1-1-1 reps

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Rest Day

Run 5K

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"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories."

Post Tabata score for each exercise to comments and total for final score.
E.G., 10, 22, 9, 15, 15 = 71

"Fran"

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

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Rest Day

Overhead squat 3-2-2-2-1-1-1-1-1 reps

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Complete as many rounds in 30 minutes as you can of:
Run 400 meters
10 L-Pull-ups
15 Back Extension with 25 pound plate
20 Sit-ups with 25 pound plate

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Five rounds for time of:
Hang squat clean 135 pounds, 10 reps
Handstand push-ups 10 reps

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Being a champion is only in part about winning medals.
http://www.nctimes.com/articles/2004/05/28/news/columnists/
steve_scholfield/21_10_485_27_04.txt

Rest Day

Deadlift 3-2-2-2-1-1-1-1-1 reps

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10 rounds for time of:
10 Pull-ups
10 Ring dips

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