Three rounds for time of:

30 Double Unders

25 L-pull-ups

50 pound dumbells squat clean, 20 reps

Ten rounds for time of:

135 pound deadlift, 15 reps

15 push-ups

Five rounds for time of:

15 foot L-rope climb, 1 ascent

5 Parallette handstand push-ups

10 overhead one-legged squats, 45 pound barbell

For the rope climb, begin seated on the ground.  For the handstand push-ups, the ears should dip below hand level.  For one legged squats, alternate legs.

Get Some!!!

Make up a WOD - Metcon Day!

21-15-9 reps of:

225 pound deadlifts

135 pound Overhead Squat

Post total time

Make up a WOD - Metcon Day

Shoulder Press 3-3-3-3-3-3-3

Post your totals

8 rounds of:

Run 400 meters

Rest 90 seconds

Post total time not including 8th rest.

“War Frank”

Three rounds for time of:

25 Muscle-Ups

100 Squats

35 GHD Situps

Overhead Squat 1-1-1-1-1 reps

Front Squat 1-1-1-1-1 reps

Bacl Squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets

Five rounds for reps of:

1 minute wall ball shots, 20 pound

1 minute 15 foot rope climb

run 400m

rest

Start each round exactly six minutes apart.  Your rest period is whatever remains after the run.

Make up a WOD day or Metcon Day

“Crossfit Total”

Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep

Post total weight for all three reps

Run or Row 5k

Five rounds for max reps of:

2/3 Body weight thrusters

Pull-ups

Post reps for both exercises in all rounds.

Happy Friday!!

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

Deadlift: 1 1/2 body weight

Bench Press: body weight

Clean: 3/4 body weight

Set up three bars and go through it as fast as possible for time.

Good luck and GET SOME!!!!

“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 for final score.

Example: 10, 22, 9, 15, 15 = 71

Make up a WOD day - Metcon Day

For time:

155 pound Squat Clean, 15 reps

30 toes to bar

30 box jump, 24 inch box

15 muscle-ups

40 pound dumbbell push press /push jerk 30 reps

30 double-unders

135 pound thrusters, 15 reps

30 pull-ups

30 burpees

300 feet walking lunges with 45 pound plate held overhead

Post times

Make up a WOD day - Metcon Day