Three rounds for time of:
Run 800 meters
30 Pull-ups
40 Push-ups
50 Squats

Post time to comments.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 ½ bodyweight
Bench press: bodyweight
Clean: ¾ bodyweight

Set up three bars and storm through for time. Post time to comments.

Compare to 041103

Rest Day

Key Muscles for Weightlifting by Andrew Charniga, Jr.

**“Fractured Fran” **
Complete 5 rounds for time of:
95-pound Thruster, 9 reps
9 Pull-ups

Post time to comments and compare to last “Fran”; the work is identical.

2 rounds for time of:
10 Standing long jumps
100 ft Walking lunge
21 Kettlebell swings, 1.5 pood
21 Pull-ups
21 Burpess
21 Ball Slams, 20 pound yellow D-ball

Followed by:
Press overhead 1-1-1 reps

The press overhead can be a Push-ress, Push-jerk, or Split jerk. Ramp up over the three reps to a max load.

Post time, load, and method to comments.

Rest Day

Five rounds for time of:
Row 500 meters
Run 400 meters

Post time to comments.

Bottom-to-bottom Tabata squats - [MPEG] [Real Media]

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.

Post total reps from all 32 intervals to comments.

Check out the launch of CrossFit Norcal’s monthly, The Performance Menu.

Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps

Post loads to comments.

Rest Day

Annie Sakamoto, Chris Matthews, and Nicole Carroll doing “Grace” - 85 pound C&J, 30 reps, for time – Nicole doing Annie, Chris, and Grace.

Complete three rounds for time of:
Run 800 meters
75 Squats
50 Sit-ups

Post time to comments.

Complete as many rounds as you can in twenty minutes of:
10 False grip ring pull-ups, pulling hands to the chest
10 Ring dips, sinking as low as you can go

Post rounds completed to comments. Move slowly and deliberately – you’re developing the muscle-up. (Eva can do it.)

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

Post loads to comments.

Rest Day

Five rounds for time of:
Row 500 meters
21 Ring dips

Post time to comments.

For time:
185 pound Deadlift, 21 reps
Run 400 meters
21 Knees to elbows
185 pound Deadlift, 18 reps
Run 400 meters
18 Knees to elbows
185 pound Deadlift, 15 reps
Run 400 meters
15 Knees to elbows
185 pound Deadlift, 12 reps
Run 400 meters
12 Knees to elbows

Post time to comments.

7 rounds for time of:
Hang clean 2 reps
20 Pull-ups

Divide load selected (pounds) by time to completion (seconds).

Post time and load to comments.

Fight Gone Bad: Greg Amundson, Mike Weaver, Dave Leys, Andrew Thompson, and Brendan Gilliam.

Rest Day

100 ft Handstand walk by Cesar Bravo.

7 rounds for time of:
Push-jerk 2 reps
25 Push-ups

Divide load selected (pounds) by time to completion (seconds).

Post time and load to comments.

"If you hold a cat by the tail you learn things you cannot learn any other way."

• Mark Twain

Clean 1-1-1-1-1-1-1 reps

Post loads to comments.

"Sometimes killing a fly with a sledge hammer is entirely appropriate. It doesn't make the fly any more dead, but the rest of the flies sure sit up and take notice."
- Major I. L. Holdridge, USMC, by way of Sgt. Frank C. Ollis, USMC

"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.

Compare results to: 030907, 031203, 040105, 040815, 040902 and 041105.

Strong work!
http://cookedpost.com/patricio/breakdance.wmv

Rest Day

From PubMed:

“These data suggest that high-intensity training is more effective in improving cardiorespiratory fitness than moderate-intensity training of equal energy cost.”

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

Post loads to comments.

Complete as many rounds in twenty minutes as you can of:
Run 200 meters
60-pound Thrusters, 20 reps
20 inch Box Step-ups, with 60 pounds, 20 reps
15 Pull-ups

Post rounds and fractions completed to comments. (CrossFit soldiers, please, introduce yourself to 1st SFG (A) Captain Michael Perry and share your results. perry173@msn.com.)

Rest Day

"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 040625, 040122, 040807, and 040916

The trampoline is a potent tool for learning about the third dimension: http://www.wvtc.co.uk/index.htm