As many rounds in 20 minutes:
5 Deadlift
4 Hang Clean
3 Push Jerk
2 OHS
1 Rope Climb
Coach’s notes:  Guys and gals use 1/2 bodyweight.  Remember hang cleans are full squat catch.  Post rounds + reps completed to comments.
Compare to December 7, 2009

For sets:
1.  AMRAP Double Unders, 15 reps unbroken in 5 minutes
3:00 rest
2.  AMRAP Bench Press, 5 reps unbroken in 5 minutes
Coach’s notes:  Guys use 135 lbs and gals 85 lbs for bench press.  Post number of sets completed for each to comments.

A1.   DB Split Squat  8-10 reps X 4 sets @3010, rest 90 seconds
A2.  Row 30 seconds for meters X 4 sets, rest 90 seconds
Rest 5 minutes max
B1.  Power Clean 4-6 reps X 4 sets, rest 90 seconds
B2.  Push Press - 20 reps (unbroken) X 4 sets, rest 90 seconds
Coach’s notes:  Post loads for all sets, [...]

5 rounds for time(s):
Row 500 m
Rest 2:00
OR
Run 800 m
Rest 2:00
Coach’s notes:  Post times for runs or rows to comments.

For Highest Load:
15 OHS
Coach’s notes:   Establish your heaviest 15 RM OHS.  Work up to the set as you choose and rest as needed between sets.

5 sets for load and reps:
Weighted Pull Up X 5 reps/AMRAP bodyweight pull ups
Rest as needed between sets
Coach’s notes:  Hold the weight at your feet and release the weight after the 1st 5 reps, then without coming off the bar, do the AMRAP bodyweight set.  Post load and reps for each to comments.

Burpees on the minute
 
Coach’s notes:  Post number of minutes to comments.
Compare to February 20, 2009

3 rounds for time:
800 m Run
21 KB Swings
15 Deadlift
Coach’s notes:  Guys use 1.5 pood and gals 1.0 pood for KB swings.  For the deadlift guys use 205 lbs and gals use 135 lbs.   Post time to complete to comments.

“Annie”
50, 40, 30, 20, 10 rep rounds for time of:
Double Unders
Sit-ups
Coach’s notes:  Post time to complete to comments.
Compare to November 15, 2009

10 rounds for time:
7 Back Squat
14 Jump Squats
Rest 1:00
Coach’s notes:  Guys use bodyweight for back squats and gals use 3/4 bodyweight for back squat.  In the jump squat be quick off the grground and jump as high as possible.  Post working time to comments.

Front Squat  1, 1, 1, 1, 1, 1, 1
Coach’s notes:  Post load for each set to comments. 
Compare to November 8, 2009

A1 - Weighted Pull Up - 5 reps X 5 sets @ 3011, rest 90s
A2 - Barbell Push Press - 5 reps x 5 sets @ 21×1, rest 90s
B1 - GHD Raise - 10 reps x 5 sets, 60s rest
B2 - K to E - 10 reps x 5 sets, 60s rest
Coach’s notes:  Post loads for A1 [...]

 
Part 1-  For time:
400 m Run
20 Burpees
400 m Run
15 Burpees
400 m Run
10 Burpees
5 minute Rest
Part 2 -  For time:
75 Box Jumps
Coach’s notes:  Guys use 24 inches and gals 18 inches for box jumps.  Post time to complete Part 1 and 2 and total to comments.
 

“The Bear”

Power Clean

Front Squat

Push Press

Back Squat

Push Press

7 sets without the bar resting on the ground

Coach’s notes:  For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar [...]

6 rounds for times:
Run 400 m
Rest 2:00
Coach’s notes:  Post time for all sets to comments.

 
Tabata:
1.  Switch Lunges
2.  Back Extension
3.  Box Jump
4.  KB Swings
Coach’s notes:  Box jumps are to 20″.  Guys use 1.5 pood and gals 1.0 pood for KB swings.  Post total reps for each exercise to comments.

As many rounds in 20 minutes:
10 SDLHP
10 Thrusters
Coach’s notes:  Guys use 85 lbs and gals 55 lbs.  Post number of rounds to comments.

                
6 rounds for time:
10 Shoulder Press
10 Toes to Bar
Coach’s notes:  Guys use 95 lbs and gals 65 lbs for the press.  Post time to complete to comments.

Power Clean  2, 2, 2, 2, 2, 2
Coach’s notes:  Post load for each set to comments.

1 round for time:
Row 250 m
30 Jumping Pull Ups
Row 250 m
30 Jumping Pull Ups
Row 250 m
Coach’s notes:  Post time to complete to comments.

CFC2 “Do Work” chipper

For Time:
100 Squats
80 K2E’s
60 SDLHP
40 Burpees
20 Snatch
40 Pull-ups
60 Shoulder to Overhead
80 Box Jumps
100 situps

Coach’s notes:  Grab a partner or cut the reps in half. Guys use 95 lbs for SDLHP, Snatch and Shoulder to Overhead, gals use 65lbs or scale as required.  Use 24″ for box jumps.  Post time to comments.

For time:
Run 800 m x 3
Rest 2:00 between sets
OR
For time:
Row 1000 m
Coach’s notes:  Pick the runs or row.  Post time to complete to comments.
Compare 1000 m row to: March 26, 2009

(As many rounds in 3 minutes) x 5
10 Power Cleans
25 Double Unders
2:00 Rest
Coach’s notes:  Guys use 135 lbs and gals 95 lbs for the power cleans.  Post number of rounds per set and total reps to comments.

“Filthy Fifties”
1 Round for time:
 
50 Box Jump, 24 inch box
50 Jumping Pull-ups
50 KB Swings, 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45 lbs
50 Back Extensions
50 Wallballs, 20/14 lbs ball
50 Burpees
50 Double Unders
 
Coach’s notes:  Here’s another chance to get on the board!  Post time to complete to comments.

Compare to August 7, 2009
 

Part 1 - Deadlift  3 reps x 10 sets @ 50% of 1RM on the minute
Rest 3:00
Part 2 - Work upto a 3RM Deadlift in 10 minutes
Coach’s notes:  Work on technique and speed in part 1.  Post 3RM reached in part 2 to comments.

1 round for time:
15 Strict Pull Ups
10 Push Ups
15 Wallballs (unbroken)
12 Strict Pull Ups
10 Push Ups
15 Unbroken Wallballs
9 Strict Pull Ups
10 Push Ups
15 Unbroken Wallballs
6 Strict Pull Ups
10 Push Ups
15 Unbroken Wallballs
3 Strict Pull Ups
10 Push Ups
15 Unbroken Wallballs
Coach’s notes:  Guys use 20 lbs, gals use 14 lbs for wallballs to 10 ft.  Post time [...]

“Nancy”
5 rounds for time:
400 m Run
15 Overhead Squats
Coach’s notes:  Guys use 95 lbs and gals use 60 lbs for overhead squats, or scale if needed.  Post time to complete to comments.
Compare to August 1, 2009

A.  High Bar Back Squat  5, 5, 3, 3, 2, 2, @ 20 x 1, Rest 2:00
B1.  Weighted Back Extension  8-10 reps x 3 sets @ 2011, Rest 90 seconds
B2.  DB High Rise Step Up  8-10 reps/leg x 3 sets @ 30 x 0, Rest 90 seconds
Coach’s notes:  Post loads for all sets to comments.  For the [...]

8 rounds for time:
15 Knees to Elbows (unbroken)
30 Double Unders
Rest 1:00
Coach’s notes:  Post time for each round to comments.

1 round for time:
Row 250 m
21 Bench Press
Row 500 m
15 Bench Press
Row 750 m
9 Bench Press
Coach’s notes:  Guys use 135 lbs and gals 85 lbs for bench press.  Post time to complete to comments. 

“Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle Ups
10 Hang Power Cleans
Coach’s notes:  CrossFit benchmark workout for the board.  Guys use 135 lbs for hang power cleans, gals use 95 lbs.  Post time to comments.