1 MILE RUN OUTSIDE (Time)  Cardio
1 mile outside run.
Please post your time as MM:SS. | | 0% |  | |  | 0% |
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ANGIE (Time)
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Body Weight Squats
Please post your time as MM:SS. Post any modifications in the ''Why not Rx'' section. | | 0% | | | | 0% |
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ANNIE (Time)
50-40-30-20-10 Reps for time:
Double Unders
Abmat Sit-Ups
Please post your time as MM:SS. Post any modifications in the ''Why not Rx'' section. | | 0% | | | | 0% |
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Back Squat Max (Weight) Max
Find Your 1 Rep Max Back Squat Weight | | 0% | | | | 0% |
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BARBARA (Time)
STRENGTH - CLEAN FIND 1RM
Five rounds, each for time of:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 AIR Squats
Rest precisely three minutes between each round.
Please post your cumulative time (less the 3 minute rests) for your total time in the format MM:SS. Post any modifications or individual round times in the ''Why not Rx'' section. | | 0% | | | | 0% |
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Bench Press Max (Weight) Max
Find Your 1 Rep Max Bench Press Weight | | 0% | | | | 0% |
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CHELSEA (Reps)
On the minute, every minute for 30 minutes:
5 Pull-Ups
10 Push-Ups
15 Body Weight Squats
If you can't do 5/10/15, scale to 4/8/12, then 3/6/9, and maybe 2/4/6 if you need to. Whatever you do, find something that will take you 35-40 seconds/round so that you get some rest each round. Try to keep that scaling thru the remaining workout.
Please post the number of reps completed. Please note any modifications in the ''Why not Rx'' section. | | 0% | | | | 0% |
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CINDY (Rounds)
AMRAP 20 Minutes:
5 Pull-Ups
10 Push-Ups
15 Squats | | 0% | | | | 0% |
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Clean and Jerk Max (Weight) Max
Find Your 1 Rep Max Clean and Jerk Weight | | 0% | | | | 0% |
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CROSSFIT TOTAL (Weight) Max
After warming up you have 3 attempts to lift the most weight possible at each lift.
The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.
This is a Max Effort of the following three lifts in the following order:
Back Squat
Press
Deadlift
*This should wear you out - you shouldn't feel like you have anything left in the tank after this.
Post the total weight for all three lifts. Post the individual max weights for the lifts in the ''Why not Rx'' section and optionally post the individual weights separately for individual lifts. | | 0% | | | | 0% |
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DANNY (Rounds)
AMRAP 20:
30 Box Jumps (24''/20'')
20 Push Presses (115#/80#)
30 Pull-Ups
Please post the # of rounds completed. Note any additional reps, or modifications, in the ''Why not Rx'' section. | | 0% | | | | 0% |
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Deadlift Max (Weight) Max
Find your 1 rep max deadlift weight. | | 0% | | | | 0% |
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DIANE (Time)
21-15-9 reps for time
Deadlifts (225#/155#)
Handstand Push-Ups
Please post your time as MM:SS. Note any modifications in the ''Why not Rx'' section. | | 0% | | | | 0% |
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DT (Time)
5 rounds for time:
12 Deadlifts (155#/105#)
9 Hang Power Cleans (155#/105#)
6 Push Jerks (155#/105#)
Please post your time as MM:SS. Note any modifications in the ''Why not Rx'' section. | | 0% | | | | 0% |
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ELIZABETH (Time)
21-15-9 reps for time:
Squat Cleans (135#/95#)
Ring Dips
Please post your time as MM:SS. Note any modifications in the ''Why not Rx'' section. | | 0% | | | | 0% |
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ERIN (Time)
5 rounds for time:
15 Split Cleans (40# dumbbells)
21 Pull-Ups
Please post your time as MM:SS. Note any modifications in the ''Why not Rx'' section. | | 0% | | | | 0% |
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EVA (Time)
5 rounds for time:
800m Run
30 American Kettlebell Swings (53#/35#)
30 Pull-Ups
Please post your time as MM:SS. Note any modifications in the ''Why not Rx'' section. | | 0% | | | | 0% |
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FRAN (Time)
21-15-9 reps for time
Thrusters 95#
Pull-ups | | 0% | | | | 0% |
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Front Squat Max (Weight) Max
Find your 1 rep Max Front squat | | 0% | | | | 0% |
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GRACE (Time)
WOD
30 Clean and Jerks (135#/95#)
Please post your time as MM:SS. Note any modifications in the ''Why not Rx'' section. | | 0% | | | | 0% |
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