Complete as many rounds as you can in twenty minutes of:

• 5 Handstand Push-ups
• 10 L Pull-ups
• 15 Steps, Walking Lunge

Post rounds completed to comments.

Compare to 071112.

Fit Brothers

Four rounds for time:

• Run 400 meters
• Rest 2 minutes

Post time to comments.

Fit Ladies

Three rounds for time:

• Run 400 meters
• Rest 3 minutes

Post time to comments.

“Nasty Girls”

Post time to comments

Fit Brothers

“Grace” (scaled)
For time:
Clean and Jerk 115lbs
30 reps.
Post time to comments.

Fit Ladies

“Grace”(scaled)
For time:
Clean and Jerk 45lbs
30 reps
Post time to comments.

Fit Hembrees

“Cindy”(scaled)
As many rounds in 15 minutes of:

• 5 pullups
• 10 pushups
• 15 squats

Post rounds completed to comments.

Fit Brothers

Fight Gone Bad:

3 rounds for time

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20″ box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

Add your points and post them to comments

Fit Hembrees

3 Rounds for time

• Run 400m
• 10 pushups
• 10 sit-ups
• 10 squats
  Post times to comments:

Fit Brothers

Back Squat 3-3-3-3-3 reps

Post loads to comments.

Compare to 071004.

Fit Hembrees

“Late for Class”

Load a backpack with 50 lbs. of books (or something)

4 rounds for time:

• Run 400 m
• 50 squats

Perform squats with a back pack loaded with 50 lbs of books (or something).

Post time to comments.

Fit Harrisons

Push Jerk 3-3-3-3-3-3-3 reps

Post loads to comments.

Compare to 071210.

Fit Hembrees

Complete as many rounds as possible in 15 minutes of:

• 5 Handstand Push-ups
• 10 Squats
• 15 Sit-ups

Post rounds completed to comments.

“Chipper”

Fit Brothers:

For time:

• 25 Walking lunge steps
• 20 Pull-ups
• 50 Box jumps, 20 inch box
• 25 Ring dips
• 20 Knees to elbows
• 30 Kettlebell swings, 2 pood
• 30 Sit-ups
• 20 Hang squat cleans, 35 pound dumbells
• 25 Back extensions
• 30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 070712.

Fit Clergy

For time:

• 15 Walking lunge steps
• 12 Pull-ups
• 25 Box jumps, 10 inch box
• 12 Double-unders
• 15 Bench Dips
• 20 Knees to elbows
• 15 Kettlebell swings, 1 pood or 1.5 pood depending on abillity
• 30 Sit-ups
• 12 Hang squat cleans, 15-25 pound dumbells
• 12 Back extensions
• 15 Wall ball shots, 8-12 pound ball

Post time to comments.

Rest Day at Ground Zero

WOD at Crossfit.com:
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 080120.

Fit Crew

“Nate”

Complete as many rounds in twenty minutes as you can of:

• 2 Muscle-ups (May substitute 3 pull-ups and 3 ring dips per MU)
• 4 Handstand Push-ups
• 8 2-Pood Kettlebell swings

Post rounds completed to comments:

Fit Hembrees

10 prayers

Complete as many rounds in 15 minutes as you can of:

• 10 squats
• 10 broom stick cleans
• 10 lunges
• 10 6″ Hops (mark a spot 6″ higher than your highest fingertip reach, then jump to touch the spot 15 times)

Post rounds completed to comments:

Happy Valentine’s Day!

Ground Crew:

“Fran”

Three rounds, 21-15- and 9 reps, for time of:

• 95 pound Thruster ( beginners use 65 lbs., Fit ladies use 45 lbs.)
• Pull-ups

Post time to comments.

(Substitute body rows or jumping pull-ups for pull-ups as necessary)

Check out this video for a demonstration of performing a thruster:

http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv

Compare to 071228.

Fit Hembrees

3 rounds For time:

• Run 400m
• 5 HSPU
• 10 situps

Post Time to Comments:

Rest Day at Ground Zero

WOD at Crossfit.com:

Run 5 K

Post time to comments.

Compare to 080209.

Ground Zero:

Front Squat 1-1-1-1-1-1-1-1-1-1 reps (10 1 RM sets)

Post loads to comments.

Compare to 080107.

Fit Hembrees:

Death By Push-ups

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

Once you cannot complete, within the minute, the number of push-ups associated with the correlating minute, your workout is over.

Use as many sets each minute as needed.

Post rounds completed to comments.

Ground Zero:

Hang squat clean 3-3-3-3-3-3-3 reps

Post loads to comments.

Fit Hembrees:

For time

• 35 situps
• 35 push-ups
• 35 squats

Group as exercises as desired.
Post time to comments: