"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. Post time for each of five rounds to comments.

Compare to 030927 and 040121.

Hang power clean 3-2-2-2-1-1-1-1-1

Post loads to comments.

For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Post time to comments.

Rest Day

Run 10K

Post time to comments.

For time:
Run 800 meters
Rope climb 30 feet
Dumbbell Snatch balance 30 reps
Lunge 30 steps
30 Pull-ups
Dumbell Swing 30 reps
24 inch Box jump 30 reps
Rope climb 30 feet
Dumbell Push press 30 reps
Run 800 meters

There are three weight divisions - use 20, 30, or 40 pound dumbbells. Do not switch dumbbells for any exercise.

Post time and load to comments.

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

Post load to comments for each set.

Rest Day

Five rounds for time of:
Run 400 meters
21 Sit-ups
21 Back Extensions
21 Knees to elbows

Post time to comments.

"Gwen"

Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Report load and any advances to comments.

Compare results to: 030525,030630,030801,030902, 030922, 040120, 040317 and 040715.

"Chelsea"

Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10?

Post results to comments. If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before, this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes. Greg Amundson has done +4.

Compare results to: 030907, 031203, 040105 and 040815.

The efficiency and power of decentralized networks is exemplified by weblogs or "blogs." The blogs' influence extends from journalism to fitness and beyond. http://www.techcentralstation.com/091604G.html

Rest Day

Front Squat with 5 second hold at bottom: 3-3-3-3-3-3-3 reps.

Post loads for all seven sets to comments.

Three rounds for time of:
40 pound one armed Dumbbell Snatch, alternating left and right, for 30 reps
30 Pull-ups

Post time to comments.

The dumbbell community appreciates the cardiorespiratory demands and advantages of weight training better than long bar communities. Istvan "Steve" Javorek has long been a leader in dumbbell training.

"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. 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."

Post time and any needed modifications to comments.

Compare your time to June 25th, 2004, January 22nd, 2004, and August 7th, 2004.

Orthopedic surgeon, West Point gymnast, CrossFit marvel: Todd Hockenbury.

Rest Day

Congratulations Lynne Pitts, Kelly Moore, Aaron Fisher, Adam Walinsky, Larry Lindenman, Ryan Atkins, and Graham Hayes for meeting the Pull-up Challenge - 40 pull-ups by September.
Your CrossFit Champion t-shirts are coming.

New CrossFit Challenge: Walk 100 feet on your hands by '05. Sign up in comments.

How much can you get done in 20 minutes?
135 pound bench press
Rope climb

Post number of reps and ascents to comments.

In 20 minutes how many seconds of L-sit time can you total?

Post time to comments.

Working one minute and then resting one minute, for 20 minutes, how many reps of 95 pound Clean and Jerk can you total?

Post reps to comments.

Rest Day

What pair of performance measures might well describe the CrossFit ideal? E.G., 4:30 mile and 374 C&J.

Repeat 5 rounds for time of:
10 Dumbbell squat cleans (taken from ground each rep)
10 Dumbbell overhead lunges (alternating: left & right legs)
10 Dumbbell thrusters

Sum bodyweight and dumbbells' combined weight, and divide by time in seconds for score. Post score to comments.

For as long as you can continue, up to 30 minutes:
1 Muscle-up every 15 seconds
OR
10 Pull-ups and 10 dips every minute

Post time to comments.

For time:
25 Burpees with 30-pound dumbbells, 25 L Pull-ups
20 Burpees with 30-pound dumbbells, 25 L Pull-ups
15 Burpees with 30-pound dumbbells, 25 L Pull-ups

In essence, this combines the burpee with the thruster.

Post time to comments.

Rest Day

If limited to only 5 exercises for your lifetime, what would you pick?

Post to comments.

Run 5K

Post time to comments.

Three rounds for time of:
Knees to elbows, 21 reps
1 1/2 pood Kettlebell swing, 21 reps
Push-ups, 21 reps
Rope climb, 3 trips
20 inch Box jump, 21 reps
Back extension, 21 reps
Walking lunge, 150 ft

Post time to comments.

Rest Day

Ten rounds for time of:
5 Handstand push-ups
10 Pull-ups

Post time to comments.

"The WODs will give you functional strength at levels far above what the traditional SEAL PT provides, strengthening you in ways that allow you to perform better and resist injury more. You will not give up anything in the area of endurance either. SEAL PT works - CrossFit works better."

• Dave Werner, CrossFit North, Former SEAL

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

Post load to comments for each set.

"Ok, that's a short effort, what about endurance? I had a good 21-hour day of non-stop movement in the mountains two weeks ago. Many miles, many feet of elevation gain, terrible snow conditions, some tough climbing, a storm, some nocturnal navigation, etc. That should qualify as an endurance day when the skeptics ask. The best part was that I recovered quickly enough to do a 9-hour day in the mountains after less than 24 hours of rest.

And all this from combining a few multi-joint lifting and throwing movements with 400-meter sprints and hard rowing intervals ... who would ever have thought it possible?"

• Mark Twight on CrossFit