Burn It Up

5 rounds of the following:

400m Run
50 Air Squats
30 Sit Ups
20 Push Ups

Outside on the track!!

Compare times to 8.7.08 and 7.18.08

Tens

10 rounds of:

10 Pull Ups
10 Burpees
Sprint down/back, down/back in gym

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Oly Day

7 rounds of:

7 Overhead Squat (95/65)
Deadlift (225/155)
Push Press (135/65)

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The Chief

Five 3 Minute Intervals with 1 minute rest in between intervals:

3 135 Power Cleans
6 Push-ups
9 Squats

Post total number of rounds completed

Clean Up

5 rounds for time:

20 Hang Power Cleans (65/95)
200M Run
20 V-ups

3-2-1-GO!

Pain Storm

For time:

100 Squats
90 Double Unders
80 Push Ups
70 Sit Ups
60 Jumping Pull Ups
50 Thrusters (45/55)
40 Lunges
30 Box Jumps
20 Deadlift (95/135)
10 HSPU

Wallup

7 rounds of 7 reps:

Wall Balls
Pullups(14 Jumping)
Burpees

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Captain America

10 Rounds:

20 air squats
10 hang squat snatches (65/95)

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Matt's favorite

AMRAP in 20 minutes:

400M Run
Pullups (max rep)

Count # of rounds and max pullups

Tabata

Each movement is 8 rounds of 20 sec work followed by 10 sec rest:

Lunges
Situps
Pushups
SDLHP 45/65
Jump Rope

Post # of reps...

SWAT

4 Rounds:

15 Hang Power Cleans (65/95)
20 Burpees
25 K.B. Swings (35/53)

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Ready to Run

800 m Run
21 Clean & Jerks (65/135)
21 Box Jumps
21 Pull Ups
200m Run
15 Clean & Jerks (65/135)
15 Box Jumps
15 Pull Ups
800m Run
9 Clean & Jerks (65/135)
9 Box Jumps
9 Pull Ups

3-2-1-GO

Going Heavy

7 rounds of:

5 back squats (225 lbs, girls go heavy)
5 thrusters (135, girls go heavy)
5 muscle ups (10 pull-ups, 10 dips)

Shoulder Shredder

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rounds of:

Push Press 95#
Overhead Squat
HSPU

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SEVENS

5 rounds:

7 Pullups
7 Thruster (65/95)
7 Ring Dips/14 Dips
7 Burpees

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K2

10 Rounds:

200M Run
10 Clean & Jerk
25 Sit Ups
10 Strict Pull Ups

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Minutes

4 min. each station:
1 min work, 1 min rest, 1 min work, 1 min rest

Squat Jumps
Deadlift (65#/95#)
Ball Slam
Push Ups
Pull Ups
Burpees

Count total number of reps!

Joshua

from www.crossfitnsc.com

Five rounds of:

Run 400 meters
30 Glute-ham sit-ups
15 Deadlift (250/150)

3-2-1-GO!

Bauer

AMRAP in 20 minutes:

10 Knees to Elbows
15 Box Jumps
20 Dubs/100 Singles

Post number of rounds completed.

Cutty

21, 18..........3

Wall Balls
Pullups
KB Swings (50/70)
*800M Run at Round of 12*