Crossfit

Half Murph Angie Cindy

Pull workout
For time 21-15-9
-Deadlift (95lb)
-Ring pullup
-True Snatch High pull (kettlebell 30lb)
(2007_0821 9:42)

Push workout
21,15, 9 – for time
-Shoulder press (65)
-Bar dips
-Pushups
(2007_0819 14:26)

Nasty Guys/Girls
3 rounds for time of:
50 Squats
7 Muscle-ups
135lb (95lb) Hang power cleans, 10 reps
http://windycitycrossfit.typepad.com/windycitycrossfit/2008/05/5708.html#comments

5 rounds for time
25 wall ball 20 lb
7 muscle-ups

http://windycitycrossfit.typepad.com/windycitycrossfit/2008/04/42308.html#comments

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NEN (No equip necessary)

100 Burpee Pull-ups for time.

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21-15-9 reps for time:
- burpees
- walking lunges
- push-ups

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Half Murph
Run 1/2 mile
50 pullup
100 pushup
150 squat
Run 1/2 mile

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Dip Pull Sit
3 rounds:
Ring Dips, 2 min.
Sumo Deadlift High Pull (with 35# kettlebell), 2 min.
Sit-ups, 2 min.
Rest, 1 min.

Angie (CrossFit.com)

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

1 Round for Time

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Barbara (CrossFit.com)

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

5 Rounds for Time

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Chelsea (CrossFit.com)

5 Pull-ups
10 Push-ups
15 Squats

1 Round each minute on the minute for 30 minutes

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Cindy (CrossFit.com)

5 Pull-ups
10 Push-ups
15 Squats

Max Rounds in 20 minutes

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Mary (CrossFit.com)

5 Handstand push-ups
10 Pistols
15 Pull-ups

Max Rounds in 20 minutes

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Nicole (CrossFit.com)

Run 400 meters
Max rep Pull-ups

Max Rounds in 20 minutes
[Note number of Pull-ups completed for each round]

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JT (CrossFit.com)

Handstand Push-ups
Ring Dips
Push-Ups

21, 15, & 9 Rep Rounds for Time

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Michael (CrossFit.com)

Run 800 meters
50 Back Extensions
50 Sit-ups

3 Rounds for Time

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Murph (CrossFit.com)

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

1 Round for Time
[Wear 20 lb vest if available]

(Half-Murph unless you’re psycho)

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Handstand/L Pull-up 2-step Ladder (CrossFit.com)

15 Handstand Push-ups [15-13-11-9-7-5-3-1 reps]
1 L Pull-up [1-3-5-7-9-11-13-15 reps]

10 Round with Rep Sequence for Time

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Muscle-up/Squat Workout (CrossFit.com)

5 Muscle-ups
50 Squats

4 Rounds for Time

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Bad Snake (Ian Carver)

60 Seconds Jumping Rope
21 Knees to Elbows
50 Push-ups
15 L Pull-ups
60 Seconds Jumping Rope
15 Knees to Elbows
35 Push-ups
12 L Pull-ups
60 Seconds Jumping Rope
12 Knees to Elbows
20 Push-ups
9 L Pull-ups

1 Round for Time

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Seppuku (Ian Carver)

Hill Sprint 50 meters
10 L Pull-ups
10 Ring Push-ups
10 Knees to Elbows

10 Rounds for Time

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Ivan the Terrible (Ian Carver)

90 Seconds of Jumping Rope
50 Lunges
50 Push-ups
50 Sit-ups

90 Seconds of Jumping Rope
40 Lunges
40 Push-ups
40 Sit-ups

90 Seconds of Jumping Rope
30 Lunges
30 Push-ups
30 Sit-ups

90 Seconds of Jumping Rope
20 Lunges
20 Push-ups
20 Sit-ups

90 Seconds of Jumping Rope
10 Lunges
10 Push-ups
10 Sit-ups

1 Round for Time

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Brussel Sprouts (Connie Morreale)

Run 200 meters
Walking Lunges 100 meters
50 Sit-ups
25 Pull-ups
25 Push-ups
50 Back Extensions
Walking Lunges 100 meters
Run 200 meters

2 Rounds for Time w/ 2 minute rest between rounds. Score is the time difference between rounds 1 & 2.

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Little Runny Angie (CrossFit PC)

Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
50 Pull-ups

1 Round for Time

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Fractured Runny Angie (CrossFit PC)

Run 400 meters
25 Pull-ups
25 Push-ups
25 Sit-ups
25 Squats

1 Round for Time

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400-meter Walking Lunges (CrossFit.com)

400-meter Walking Lunges

1 Round for Time

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Playing With Push-ups (John Beieler)

Run 100 meters
20 Push-ups
5 Burpees
15 Clap Push-ups
5 Burpess
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups

Run 100 meter
15 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups

Run 100 meter
10 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest-Slap Push-ups
5 Burpees
5 Fingertip Push-ups

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Balboa (Chad McBroom)

100 Jump Ropes
Run 400 meters
10 Bodyblasters

4 Rounds for Time

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[Bodyblaster – Do a Burpee under a pull-up bar. Grab the bar on the jump and perform one pull-up. After completing the pull-up, return to a dead-hang position and do one knees-to-elbows. This is one repetition.]

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Fight on Friday (CrossFit.com)

30 Sprawls
30 Push-ups
30 Sit-ups
30 Squats
30 Sprawls w/ 1-2 Punch on Heavy Bag

3 Rounds for Time

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400-meter Walking Lunges (CrossFit.com)

400-meter Walking Lunges

1 Round for Time

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Crouching Tiger (Chad McBroom)

50 Squats
25 Push-ups
50 Pistols
25 Fingertip Push-ups
50 Side Lunges
25 Knuckle Push-ups
50 Walking Lunges
25 Diamond Push-ups

1 Round for Time

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Burning Rings of Fire (Chad McBroom)

10 Ring Push-ups
10 Archer Push-ups (5 each side)
10 Ring Flyes
10 Wide Grip Ring Push-ups
10 Single-leg Ring Push-ups (5 each led)
10 Pseudo-planche Ring Push-ups
10 Jackknife Ring Push-ups
10 Dive Bomber Ring Push-ups
10 Elevated Ring Push-ups
10 Ring Push-ups

1 Round for Time

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1,500 Rep WOD (CrossFit Houston)

100 Jump Ropes
10 Burpees
10 Sit-ups
10 Push-ups
10 Squats
10 Pull-ups

10 Rounds for Time

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