4 rounds for time:

100 feet overhead walking lunge 45/25

800 meter run

post times to comments.

6 rounds:

max reps weighted pull-up (45/25 or use 70-85% 1rm)

max reps weighted ring dip (45/25 or use 70-85% 1rm)

rest as needed in between efforts, there is no time component to this workout.

5 rounds:

15 deadlift (135/95)

12 hang power clean

9 front squat

6 overhead (press, push press or push jerk)

rest 3 minutes in between rounds.  keep the same weight on the bar for all movements.  post times to comments.

For time:

10-20-30-40-50

sit-ups

double unders

post times to comments.

For time:

500 meter row

30 sdhp 95/65

30 burpees

don't think, just go!  post times to comments.

CrossFit Total (compare to 091205)

1 rep back squat

1 rep overhead press

1 rep deadlift

Our consistent speed work is really starting to pay big dividends.  Congrats to everyone who ripped through old pr's today!

Speed Bench

6-8 sets x 3 reps @ 60% 1rm

then,

"Tabata This"

Perform 8 rounds of 20 seconds work, 10 seconds rest for each of the following:

air squat

pull-up

push-up

sit-up

row (calories)

complete all 8 rounds of one exercise before moving to the next.  rest 1 minute in between exercises.  your score is the sum of the lowest round for each exercise.  compare to date is 091012.

Snatch

1-1-1-1-1-1

Clean and Jerk

1-1-1-1-1-1

HBBS

3-4 sets x 6-10 reps

8 rounds for time of:

4 hspu

8 kettlebell snatch 53/35

12 walking lunge