Run 5K

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For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

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Complete as many rounds as you can in 20 minutes of:
5 Squats
10 Push-ups
15 Pull-ups

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Rest Day

3 rounds for time of:
Run 800 meters
100 squats

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

Complete 21, 15, and 9 rep rounds for time of:
Jump and reach target 18" above maximum standing reach
Handstand Push-ups

Use nose to ground for HSPU depth. Post time to comments.

Rest Day

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

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"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 040422 and 041206.

Five rounds for time of:
50 Wallball shots, 20 pound ball
Run 400 meters

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"The foundation of training depends on the legs and not the arms. All the mystery of maneuvers and combat is in the legs, and it is to the legs that we should apply ourselves. Whoever claims otherwise is but a fool and not only in the elements of what is called the profession of arms."

• Field Marshal Maurice Comte de Saxe, My Reveries, 1732

Rest Day

"From time immemorial, mankind has struggled for existence against the hazards of the elements, wild animals, pestilence, and a common enemy, fellow man. The determining factor in his agility to cope with the environment has rested largely up on the individual's own physical prowess, mental alertness, and general well being, for history records the story of a survival of the fit."

• From Mass Exercise, chapter 1, The Need for Physical Education, United States Naval Institute, 1943

Snatch 1-1-1-1-1-1-1-1-1-1 reps

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Complete as many rounds as you can in 20 minutes of:
5 Box jumps, 26 inch box
10 L-pull-ups
15 Sit-ups

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Run 10 K

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"Truly then, it is killing men with kindness not to insist upon physical standards during training which will give them a maximum fitness for the extraordinary stresses of campaigning in war."

• Brigadier General S.L.A. Marshall, Men Against Fire, 1947.

Rest Day

Front Squat 3-2-2-2-1-1-1-1-1 reps

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Complete as many rounds as you can in 20 minutes of:
Clean 135 pounds, 10 reps
10 Handstand pushups

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"Helen"

Three rounds for time:
Run 400 meters
1½ pood Kettlebell X 21 swings (or 50 pound dumbbell swing)
12 Pull-ups

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Compare to 031105, 040108,
040414, and 040831

Rest Day

Push Press 3-2-2-2-1-1-1-1-1 reps

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4 rounds for time of:
20 inch Box jump, 30 reps
30 push-ups
1.5 pood Kettlebell swing, 30 reps
30 pull-ups
30 Wallball shots, 20 pound ball

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CrossFit HQ's Team 7 - Windows Media Player - Real Player

Seven rounds of:
Overhead squats, 3 reps
10 Knees to elbows

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Dan John on the Overhead squat: http://danjohn.org/overhead.html

Rest Day

Clean 3-2-2-2-1-1-1-1-1 reps

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"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

Compare to 040422.

Ryan Atkins' CrossFit Racine comes on line!

"Nancy"

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

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Rest Day

The ideal pull-up program is the one you'll do with excitement. Submit, on careful reflection, your plan for only one day of a thirty-day program. We'll publish a 30-day "CrossFit Pull-upalooza" for X-mas and your workout, when chosen, will be named in your honor.

"Jonesworthy"

6 rounds for time of:
Squat 80-64-50-32-16-8 reps
1.5 pood Kettlebell swing 40-32-25-16-8-4 reps
Pull-ups 20-16-12-8-4-2 reps

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Each round consists of a Squat, Kettlebell swing and Pull-up. The first round will be squat 80 reps, Kettlebell swing 40 reps, and Pull-up 20 reps.

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

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CrossFitter, Graham Hayes, discover "Judo Belt Muscle-up!"