"Barbara"

5 Rounds for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

John - 43:15
Rob - 42:00
Adam - 41:10

Crossfit Total

John:
Squat: 240 (new PR)
Military Press: 160 (new PR)
Deadlift: 265 (new PR)
CF TOTAL: 665

Increasing quite a bit:
6/07 - 515lbs
7/07 - 530
9/07 - 595
11/07 - 620

Adam:
Squat: 240 (new PR)
Military Press: 135 (new PR)
Deadlift: 235 (new PR)
CF TOTAL: 610

Pullups per minute

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.

12 minutes, 78 pullups! NEW PR!

400m rows x 4

4 rounds of 400m rows, rest 2 minutes in between each

Round 1
John: 1:35
Rob: 1:38

Round 2
John: 1:34
Rob: 1:38

Round 3
John: 1:31
Rob: 1:39

Round 4
John: 1:37
Rob: 1:31

Back Squat 5x5x5x5x5

1-21-08

John: 135-165-175-180-180
Adam: 135-165-165-165-165
Rob: 135-135-165-165-175

"Cindy"

1/17/08

Complete as many rounds as possible in 20 minutes of:
5 Pullups, 10 Pushups, 15 Squats

Rob: 14
John: 17 (NEW PR!)

"Angie"

1-11-08

100 pullups, 100 pushups, 100 squats, 100 situps for time. Must complete one exercise before moving onto the next.

J: 31:20
Russo: 37:30
A: 35:41

Press, Push Press, Push Jerk

1-9-08

Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Press
A: 135 - 125 - 125 - 130 - 130
J: 145 - 150 - 155 - 155 - 160

Push Press
A: 125 - 125 - 125 - 130 - 130
J: 145 - 150 - 150 - 150 - 155

Push Jerk
A: 75 - 115 - 105 - 105 - 105
J: 115 - 115 - 105 - 105 - 105

"Tabata Something Else"

1-7-08

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.

John Rob Adam

Pullups: Tabata/Total 2/47 2/32 4/44

Pushups: Tabata/Total 7/75 5/81 6/62

Situps: Tabata/Total 10/86 12/96 9/80

Squats: Tabata/Total 15/120 14/125 10/89

Tabata Score 34 29 33

"Cindy"

1-4-08

Complete as many rounds in 20 minutes of 5 Pullups, 10 Pushups, 15 Squats

J: 14
UR: 14
A: 13

Run or Row 5k

Row 5k (3.12mi) for time

24:36

Dirty Thirties

For time:
30 Box jump, 24 inch box (sub'd steps - 2nd step)
30 pull-ups
30 Kettlebell swings, 1 pood (sub'd with DB)
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions (sub'd 45lb deadlifts)
30 Wall ball shots, 20 pound ball (sub'd 45lb thrusters)
30 Burpees
30 Double unders (sub'd 60 single jump rope)

"Michael"

3 rounds for time:

800m run
50 situps
50 back extensions

Completed:
800m run
50 situps
25 75lb deadlifts

only 2 rounds

17:00

"Helen"

3 rounds for time:

400m run (sub'd 2:15 row)
50lb db swing x 21
Pullups x 12

15:16

One minute improvement, which is good considering same time is used for the row.