“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.
Compare to 090415.
Carl J. Franklin
Snatch 1-1-1-1-1-1-1 reps
Post loads to comments.
Mark Swanson, aka “mas”
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 090825.
Safwan Hill, Basra, Iraq
For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups
Post time to comments.
Compare to 081014.
Kandahar, Afghanistan
“Kelly”
5 rounds for time:
400 m Run
30 Box Jumps
30 Wallballs
Coach’s notes: Guys use 24″ for box jumps and gals use 20″. For wallballs guys use 20 lb and gals 14 lb balls.
Jake Becchina, TZOUMERKA, Greece
Five rounds for max reps of:
Body weight bench press
Pull-ups
Body weight back squat
Post reps for all three exercises in all rounds.
Compare to 080910.
FIAT SWAT Taskforce, Indiana SWAT Challenge, Delaware County, Indiana
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090721.
Boz
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.
Compare to 090705.
CrossFit Certification Seminars: CrossFit Marina, CrossFit Charlotte, Dallas PD, and USD
Rest Day
Nate Holmes, Eagle Cap Mountain, Oregon
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Post time to comments.
