3x 30 ball slam, 30 push up, 30 double under

Complete 3 rounds of the following:

30 Ball slams
30 Push-ups
30 Double-unders
Time: 16:42

Shopping Terminator

Only 12 shopping days 'til Xmas...!!"

For all those carrying those shopping bags around the mall...

Complete 4 rounds for time of:

• 100m Farmer's walk (M: 45# each hand / W: 25#)
• 50 walking lunge steps (total)
• 50 push-ups

What is a farmers walk? Carry the prescribed weight in each hand and walk the prescribed distance. Use dumbells, plates or kettlebells. At CFOW the 100m is to the drain cover and back (On the way to the 100m mark).

Actual time: 28 min.

Thruster,Pull-up

For time:
65 pound Thrusters, 50 reps
50 Pull-ups
65 pound Thrusters, 30 reps
30 Pull-ups
65 pound Thrusters, 20 reps
20 Pull-ups

Actual: 1/2 of everything, time:7:37

Post time to comments.

20 pull up, 30 push up,40 sit up, 50 squat

20 pull-up (10 actual)
30 push up
40 sit up
50 squat
3 min. rest bet. full set

21:37 actual time, 3 rounds

Pull-ups with clock running

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Actual: 8 in 8 minutes
4 in 9th minute

Burpee, Thurster, etc.

11 burpee with pull-up
10 DB thurster with KB
7 floor pul-up with rope
7 ball slams
75 squats

3x , 24 minutes

5k

Time: 30:30

Hot day 80+

120 pull ups/120 dips

Since I don't have rings I had to substitute jumping pull-ups and dips for the Muscle ups

30 Muscle-ups for time

Post time to comments.

Actual:120 jumping pull ups/120 dips Time: 7:30

Static Hold

2 minutes of Handstand hold Actual in Blue 1
2 minute of Squat Hold 1
Rest 10 sec
1:45 handstand 40 sec.
1:45 squat 30 sec.
Rest 10 sec
1:30 handstand 30 sec.
1:30 squat 25 sec.
Rest 10 sec
1:00 hanstand 20 sec
1:00 squat 15 sec.

Seven rounds for time of 15 pull-ups, 25 squats

Seven rounds for time of:
15 Pull-ups
25 Squats

Actual: jumping pull-ups X time, 13;10

"Kelly"

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Actual: 3x...and jumprope instead 20:25

Shoulder press 5-5-5-5-5 reps

Shoulder press 5-5-5-5-5 reps
Actual:with 24k kettbell

muscle ups/100 squats

Three rounds for time of:
15 Muscle-ups
100 Squats

Actual:
3x
15 pull ups
45 dips
100 Squats
Time; 25:20

Diane

"Diane"

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

Actual: 135lbs, 4:50 time

10x 10 pull-ups, 10 ring dips

10 rounds for time of:
10 Pull-ups
10 Ring dips

Fot time

Actual: 7 sets, 30 dips for ring dip
Time: 19:19

Weighted Pull-ups

Weighted Pull-ups 1-1-1-1-1-1-1-1-1-1 reps

Actual: all with 25lbs too lite

Tabata Squats

Tabata Squats

In twenty seconds, do as many squats as you can, then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals.

Actual:

22,22,22,22,21,20,20,21.......Least was 20

Pull-ups with clock running

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

7 in 7th
6 in 8th

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips (63,45,27 reg.dips)
Push-ups

Time: 7:15

Annie

"Annie"

50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups

Actual time: 19 ..getting over a cold

Mary

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups 5 Sets
10 One legged squats, alternating 5 Sets
15 Pull-ups 4 sets and 12 reps of 5th set

30 muscle ups for time

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips. Time: 17min...did jumping pull-ups

10-5 KB Clean, PU,Swing, Push

10,9,8,7,6,5,4,3,2,1 For Time:

DB Clean and Press

Pull Ups

Swings

Push Ups

Actual 10-5 time:31:23

95lb Clean and Jerk

For time:
95 pound Clean and Jerk, 50 reps

Post time to comments. (7:58 with 90lbs.)

This is actually a two handed, overhead, anyhow, 50 reps for time. The best times will most likely power clean and push jerk.

Fight Gone Bad

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target. (Reps) 27,18,20
Sumo deadlift high-pull 75 pounds (Reps) 12, 10, 20
Box Jump 20" box (Reps) 20,20,15
Push-press 75 pounds (Reps) 9,9,6
Row (Calories) "Double Jumps" 10,9,8 Total...230

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Cindy

5 pull ups
10 push ups
15 squats

10 sets in 20 Minutes

30 Muscle Ups

30 Muscle-ups

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Actual...120/120
Time:16:20

Add 5 reps to pull, push, squats

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

25, 30, 35...last 14 pull-ups were jumping

Rope climb, KB swings, etc

Two rounds for time of:
15 ft. Rope climb, 3 ascents (Can't do)
1.5 pood Kettlebell swings, 21 reps
75 pound Stiff legged deadlifts, 21 reps
21 Knees to elbows
21 Double unders

Actual time: 17:52

back ext, wall ball, box jump

50-40-30-20, then 10 rep rounds, for total time of:
Back extensions
Wall ball shots, 20 pound ball, ten foot target
Box jump, 24" box

Actual time: 36:30

3x row 100, 20 Pull Up 30 box Jump

Three rounds for time of:
Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box

Actual;
2x
50 x with 45lb plate
20 pull-ups
no jumps...bad knee
Time:16:48

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

Shoulder Press 3-3-3-3-3-3-3 reps
Seated With 24k Kettlebell

Elizabeth

21-15-9 reps of:Clean 135 pounds
Ring dips

Actual: clean with 85lbs
dips 62,30,18
Time: 10 min

Sumo dead/ HSPU

Five rounds for time of: 75 pound Sumo deadlift high pull, 21 reps
12 Handstand push-ups

Actual; sumo with just bar
19 min.

KB Walking Lunges/HS PU

5X
100 ft Kb Walking Lunges
12 HSPU
Time:1835

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as lo

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

8 in 8
7 pull-ups in 9th min.

21-15-9 Dead & Pull-ups

21,15,9
115lb. deadlift
Pull-ups
Time: 13:02

Grace

Clean and Jerk 30 reps, with 95lbs.
Time: 3:20

J.T.

"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Actual: reg dips 63,45,27
time: 11:07

50,50,50,50

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

Actual time: 1hr. 13 min.

Deadlift?Puppy Workout

Deadlift 1-1-1-1-1-1-1 reps

All with 205 lbs.

Kids
15 thruster with 12lb. sandbag
9 pull-up
9 thrust
15 pull-up
12 thrust
12 pull ups
both Sean and Sade

800m, Thruster, 21 L pull-ups

Three rounds for time of: Run 800 meters
115 pound Thruster,
15 reps
21 L Pull-ups

Actual: Ran one 800m uphill
thruster
pull-ups
tired, stressed
Time: 17:52

4x 400m & 50 Squats

Four rounds for time of:
Run 400 meters
50 Squats

As noted, time: 16:55

Complete as many rounds as you can in twenty minutes of:
5 Handstand push-ups
12 Pull-ups

6 full sets +
5 hs push-ups
10 Pull ups

Michael

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Actual: ran one 800 mtr, then two 5min. periods of jump rope
Approx. time 17 min., problems with stopwatch

Row, Thruster, Pull-ups

Row 1000 meters85 pound Thruster, 21 reps15 Pull-ups
100 SDHP with 45lb plate Time: 15:41
Row 750 meters85 pound Thruster, 18 reps12 Pull-ups
75 SDHP with 45 lb plate Time: 14:45
Row 500 meters85 pound Thruster, 15 reps9 Pull-ups
50 SDHP with 45 lb. plate Time: 5:57


Rest 2 minutes between each round. Time each round separately and post times to comments.

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Actual: 205 BW
1. 7,7
2. 6,7
3. 5,7
4. 3,5
5. 3,5

Sumo/Ring Dips

Five rounds for time of:95 pound Sumo deadlift high-pull,
12 reps12 Ring dips

Actual: 95lb sumo
36 reg dips
Time: 18:56

Overhead squat 5-5-5-5-5 reps

Overhead squat 5-5-5-5-5 reps

Actual: Bar only

Angie

For time:
100 Pull-ups (Actual 40)
100 Push-ups
100 Sit-ups
100 Squats

Last time I did 30 pull-ups in 22:28
This time same was in 16 min.
Total with 40 pull-ups 19:00

Clean & Jerk plus Weighted Pull-ups

For time: 10 Dumbbell Clean & Jerks
1 Weighted pull-up
9 Dumbbell Clean & Jerks
2 Weighted pull-ups
8 Dumbbell Clean & Jerks
3 Weighted pull-ups
7 Dumbbell Clean & Jerks
4 Weighted pull-ups
6 Dumbbell Clean & Jerks
5 Weighted pull-ups
5 Dumbbell Clean & Jerks
6 Weighted pull-ups
4 Dumbbell Clean & Jerks
7 Weighted pull-ups
3 Dumbbell Clean & Jerks
8 Weighted pull-ups
2 Dumbbell Clean & Jerks
9 Weighted pull-up
1 Dumbbell Clean & Jerks
10 Weighted Pull-ups

Used 25 lb. DB, went up to 4/7 with DB...then stopped
21:09

Jump rope, 21 sit up, 21 hyper

5x
Jump rope
21 sit up
21 hypers

Actual time: 19:35

Cindy

5 pull-up (14)
10 push-ups (13)
15 squats (13)

Rounds in 20 minutes

Double under/wall ball/rope climbs

Five rounds for time of:30 Double-unders
30 Wallball shots, 20 pound ball
3 Rope climb ascents, 15 ft rope

Actual...3x , no rope climbs but plank-like rop pull-ups
Time: 22:02

Pull ups/ring dips

10 x
10 pull-ups
10 ring dips

Actual: reg. dips and low push ups
Time: 29:57

Med. Ball Cleans, Lunge, Snatch

Four rounds for time of:20 pound Medicine ball cleans, 20 reps
100 ft Walking lunge
45 pound One arm dumbbell snatch, right arm, 10 reps
45 pound One arm dumbbell snatch, left arm, 10 reps

WOD demo - The Goldstein/Sims family, CrossFit Santa Cruz [video]

My Time: 29:33

Helen-modified

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


Actual: Ran 1 400, 2x20 box jumps
Time: 16:40

Abs with Gaiam ball
2x15 crunch
" rev crunch
" straight leg raise
" alt twist crunch
"

For time:
Run 400 meters
30 Pull-ups
21 Handstand push-ups
Run 800 meters
21 Handstand push-ups
30 Pull-ups
Run 400 meters

Actual...no running, some jump rope time: 19:27

Handstand Push up/ L Pull ups

For time: 15 Handstand push-ups1 L Pull-up13 Handstand push-ups3 L Pull-ups11 Handstand push-ups5 L Pull-ups9 Handstand push-ups7 L Pull-ups7 Handstand push-ups9 L Pull-ups5 Handstand push-ups11 L Pull-ups3 Handstand push-ups13 L Pull-ups1 Handstand push-up15 L Pull-ups

My time: 20:10

Inverted Burpees

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Actual:
4 rounds of each, with 15 reps on each
Time; 34:35

Linda

"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weightBench press: body weightClean: 3/4 body weight
Set up three bars and storm through for time.

Deadlift 125 lbs time: 7:05
KB one arm bench time: 8:48
Clean no weight 9:49

Cindy

Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups 10 rounds + 1 pull up
10 Push-ups 11 rounds
15 Squats 11 rounds

Diane

Diane
21-15-9 reps of:
225 pound Deadlift (Actual 145lb)
Handstand push-ups

Time: 8:17

100 Pull Ups, Etc.

100 Pull Ups only did 11
100 Push Ups
100 Sit ups
100 Squats
time: 12:30

Helen

Three rounds for time:Run 400 meters1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)12 Pull-ups

Time: 17:21 Beat last time of 23:17

Monday 060320
Pull-ups, 30 seconds on/ 30 seconds off, 15 intervals.

11,6,4,3,4,5,2,3,4,3,3,3,2,4,4 = 61 total

Ten rounds for time of:

Ten rounds for time of: Row 250 meters Bench-press 95 pounds, 25 reps
Post time to comments.

Actual: 7 x 100 jump ropes
7 x 95lb bench
Time: 28:19

Pull, Squat, HS Push up

20 minutes
11 rounds of
5 pull ups
15 squats
5 HS Push-ups

Pull, Squat, HS Push up

20 minutes
11 rounds of
5 pull ups
15 squats
5 HS Push-ups

For time:50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double unders

Time: 47:57

"Tabata Something Else"

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Actual: 28 pull-ups, 78 push-ups, 152 squats

400m, HS apush ups, pull ups

Five rounds for time of:
Run 400 meters
15 Handstand push-ups
15 Pull-ups


Actual: 3 rounds, time 22:16

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Actual:
Dead lift 135 pds
Dips from blocks
Time 5:36

Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
(3 min. rest between rounds)

Actual:5:22, 6:58, 8:34
To tired to complete 5 rounds

Run 400 meters and hip Extensions

Four rounds for time of: Run 400 meters
30 GHD Hip Extensions

Actual:
Jump rope
30 GHD Hip Extensions
Time: 17:33

Hang Power Clean

Hang power clean 3-2-2-2-1-1-1-1-1 reps

Actual:
Had to do these with my 24k kettlebell.
Time: 7:18

Mary

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


Actual: 3 full sets, 5 hs,10 ls, 8 pull-ups

Tabata Squats

Two rounds for score of:
Tabata Squats
Muscle-up for four minutes
Rest
No rest between finishing T. squats and muscle-ups. This is a 16-minute workout with rest at 8 minutes. Multiply lowest squat count for all eight intervals by the number of muscle-ups completed in four minutes for each round and post to comments. Substitute 5 pull-ups and 5 dips for each muscle-up if necessary.

Actual:
Tabata Squats
19,19,20,20,19,18,18,17
4min pull up-bar push ups 4

3 min. rest

Tabata
20,21,19,17,16,15,14,15
4min pull up bar push ups 3 plus one extra pull up

14x3=42

Linda

10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 ½ body weight
Bench press: body weight
Clean: ¾ body weight

Set up three bars and storm through for time.

Actual: all with 24k kettlebell
Time:22:38

Bad Planning

30-25-20-15-10 and 5 rep rounds of:
Burpee
L Pull-up

Actual:
30-25
Time:21:59

I really blew it on this one. I waited too late in the day, and lack of sleep from New Years. Disappointed