Warm up:
150 jump rope jumps

3 rounds of:
15 squats
15 sit ups
15 back extensions.
10 dips
10 pull ups
10 push ups

"Jason"

For time:
100 Squats
5 Muscle-ups  (15 pull ups and dips)
75 Squats
10 Muscle-ups  (30 pull ups and dips)
50 Squats
15 Muscle-ups  (45 pull ups and dips)
25 Squats
20 Muscle-ups  (60 pull ups and dips)
Since we can't do muscle-ups, each ( Read more... )

Warm up:
150 jump rope jumps

3 rounds of:
15 squats
15 sit ups
15 back extensions.
10 dips
10 pull ups
10 push ups

Crossfit:
Three rounds for time of:

Run 800 meters
50 Pull-ups

Me: 36:45 min
Brian: 34:55 min
Peter: 29:05 min

Warm up:
150 jump rope jumps

3 rounds of:
15 squats
15 sit ups
15 back extensions.
10 dips
10 pull ups
10 push ups

Crossfit:
3 rounds for time of:
2 pood Kettlebell swings, 25 reps
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

Me (1.5 pood first round, 1 pood next 2): 29:10 min
Peter: 24:25 min

Warm up:
150 jump rope jumps

3 rounds of:
15squats
15 sit ups
15 back extensions.
10 dips
10 pull ups
10 push ups

Crossfit:
Five rounds of:
Deadlift, 3 reps
Handstand push-ups, max reps
Post loads

Brian:  250lbs, 20/16/17/15/14
Peter: 350lbs, 9/10/8/8/10

Warm up:
150 jump rope jumps

3 rounds of:
15squats
15 sit ups
15 back extensions.
10 dips
10 pull ups
10 push ups

Crossfit:
For time:
75 Push-ups
95 pound Sumo-deadlift high-pull, 50 reps
50 Ring Dips
45 lbs Weighted pull-ups, 30 reps
25 Handstand Push-ups

Me (65lbs high-pulls, no weighed pull ups): 25:09 min
Peter: 20:10 min

Warm up:
150 jump rope jumps

3 rounds of:
10 squats
10 sit ups
10 back extensions.
10 dips
10 pull ups
10 push ups

Crossfit:
Complete as many rounds in 20 min as you can of:
95lbs Clean and Jerk, 15 reps
Run 400 Meters.

Me (65lbs): 3 rounds
Peter: 4 rounds
Brian (65lbs): 2 rounds plus 15 C&J.

Warm up:
150 jump rope jumps

3 rounds of:
10 squats
10 sit ups
10 back extensions.
10 dips
10 pull ups
10 push ups

Crossfit:

"Michael
( Read more... )

Warm up:
150 jump rope jumps

3 rounds of:
10 squats
10 sit ups
10 back extensions.
10 dips
10 pull ups
10 push ups

Crossfit:

Cindy -
as many rounds as you can in 20 min of:

5 pull ups
10 push ups
15 squats

Brian: 8
Me: 11
Peter: 16

Warm up:
150 jump rope jumps

3 rounds of:
10 squats
10 sit ups
10 back extensions.
10 dips
10 pull ups
10 push ups

Crossfit:
Deadlifts 1-1-1-1-1-1-1

Peter: 340lbs x1, 365lbs x1, 385lbs x1, 390lbs x4
Brian: 275lbs x2, 285lbs x2, 290lbs x1, 295lbs x1, 300lbs x1
Me:  225lbs x1, 245lbs x1, 225lbs x1, 245lbs x1, 255lbs x1, 245lbs x2

http://s356.photobucket.com/albums ( Read more... )

Warm up:
150 jump rope jumps

3 rounds of:
10 squats
10 sit ups
10 back extensions
10 dips
10 pull ups
10 push ups

Crossfit:

30 muscle ups or 120 Pull ups & 120 Dips for time.

We didn't do the muscle ups.

Brian:  23 min total - 12.15min(pull ups), 11.45min(dips)
Me: 24.46 min total - 14min(pull ups), 10.46min(dips)