“Helen”

Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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Rest Day

“Skilless physical training exaggerates the genetic differences between men and women while delivering less fitness for both men and women.”

-Greg Glassman

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For time:
100 L-Pull-ups

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5 rounds for time of:
45-pound Dumbbell hang squat clean thruster, 10 reps
Run 400 meters

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Run 10 K

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Rest Day

Five rounds for time of:
Row 500 meters
135 pound Bench press, 15 reps.

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Back Squat 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:
7 Handstand push-ups
12 L-Pull-ups

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Rest Day

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

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More CrossFit Nation video love from the CrossFit.ca crew: [QuickTime] [MPEG4]

Complete as many rounds in 20 minutes as you can of:
70 pound Dumbbell deadlift, 10 reps
3 Rope Climb, 15 ft

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Five rounds for time of:
7 Muscle-ups
Run 400 meters

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Rest Day

Bachar ladder [MPEG] [real media player] [windows media player]

Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.

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Three rounds for time of:
Run 800 meters
50 Wallball shots, 20 pound ball

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

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Rest Day

Cargo Net
[real media] [MPEG] [windows media player]

For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups

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Dumbell Clean and Jerk 5-5-5-5-5 reps.

Go heavy. Ground to overhead.

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“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.

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."

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Compare your time to 050201

Run 5 K

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Three rounds, 15-12-and 9 reps, for time of:
135 pound barbell Thrusters
45 pound weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.

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Rest Day

Josh Everett's 155 kg Clean and Jerk. [windows media player] [real media player] [MPEG]

Three rounds, 21-15- and 9 reps, for time of:
Handstand push-ups
Pull-ups

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Four rounds for time of:
Run 400 meters
50 Squats

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Ten rounds for time of:
135 lb Deadlift, 15 reps
15 Push-ups

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Rest Day

Complete for time:
95 pound Thrusters, 45 reps
45 Pull-ups

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