Overhead squat 3-3-3-3-3 reps *Compare to September 9, 2016

Helen 3 rounds for time of: Run 400 meters 1.5-pood kettlebell swings, 21 reps 12 pull-ups *Compare to November 17, 2016  

“The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Each year in the United States Navy, a highly qualified and elite Read More …

7 rounds for time of: 10 handstand push-ups 2 rope ascents, 15-ft. rope

“Karen” For time: 150 wall-ball shots, 20/14-lb. ball to 10′

CrossFit Total Back squat 1-1-1-1-1 rep Shoulder press 1-1-1-1-1 rep Deadlift 1-1-1-1-1 rep

3 rounds for time of: 30 sumo deadlift high pulls @65/45-lb. 150 double-unders 50 walking lunges

For time, fast and heavy: 21 dumbbell thrusters Run 400 meters 18 dumbbell thrusters Run 400 meters 15 dumbbell thrusters Run 400 meters *Athletes choose dumbbell weight.

Paul Pena 7 rounds, each for time of: 100-meter sprint 19 kettlebell swings, 2 pood 10 burpee box jumps, 24-inch Rest 3 minutes Army Captain Paul Pena, 27, of San Marcos, Texas, died on Jan. 19, 2010, from wounds sustained Read More …

5 rounds for time of: 20 L pull-ups 16 ring dips