"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups
Post number of pull-ups completed for each round to comments

Run 5 K

Post times to comment

Tuesday

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

Post time to comments.

Rest Day

"Grace"

135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

Rest Day

Arkansas Baptist College

We have been training the Arkansas Baptist mens basketball team for several weeks and thought it was time for their first CrossFit style workout...

1 mile run
100 push ups
3x12 second sprints on treadmill (12mph/12 degree incline)
100 dips
2x12 second sprints
100 rows
1x12 second sprints
100 crunches
1 mile run

12 started/12 finished...times ranged btwn 30:15-41:00...outstanding effort!!

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.

Tuesday

For time:
Row 2K
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball

Post time to comments

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Friday

Three rounds for time of:
50 Double-unders
75 Squats
Post time to comments

Also, post Thursdays times here...

Three rounds, 15-12-and 9 reps, for time of:135 pound barbell Thrusters45 pound weighted Pull-ups
For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great.
Post time to comments.

Tuesday

Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps

Post time to comments.

Monday

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Sunday

Front Squat 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.

Friday

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Post time to comments.

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

Post time to comments.

Rest Day

"Nancy"

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

Post time to comments.

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments

Finally, GAME DAY....Roll Tide!!!