The Heroes Badger 95 pound Squat clean, 30 reps 3 rounds for time 30 Pull-ups Run 800 meters Daniel 50 Pull-ups For time 400 meter run 95 pound

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1 The Girls Angie 100 Pull-ups For time 100 Push-ups Complete all reps of each exercise before moving to the next 100 Sit-ups 100 Squats Annie Double-unders and 10 rep rounds; for time Sit-ups Barbara 20 Pull-ups 5 rounds for time 30 Push-ups 40 Sit-ups 50 Squats Chelsea 5 Pull-ups Each min on the min for 30 min 10 Push-ups 15 Squats Cindy 5 Pull-ups As many rounds as possible in 20 min 10 Push-ups 15 Squats Diane Deadlift 225 lbs reps, for time Handstand push-ups Elizabeth Clean 135 lbs reps, for time Ring Dips Eva Run 800 meters 5 rounds for time 2 pood KB swing, 30 reps 30 pullups Fran Thruster 95 lbs reps, for time Pull-ups Grace Clean and Jerk 135 lbs 30 reps for time Helen 400 meter run 3 rounds for time 1.5 pood Kettlebell swing x 21 Pull-ups 12 reps Isabel Snatch 135 pounds 30 reps for time Jackie 1000 meter row For time lbs 30 Pull-ups Karen Wall-ball 150 shots For time Kelly Run 400 meters Five rounds for time 30 box jump, 24 inch box 30 Wall ball shots, 20 pound ball Linda Deadlift 11/2 BW 10/9/8/7/6/5/4/3/2/1 rep rounds for time Bench BW Clean 3/4 BW Lynne Bodyweight bench press 5 rounds for max reps. There is no time component to Pullups this WOD Mary 5 Handstand push-ups As many rounds as possible in 20 min 101-legged squats 15 Pull-ups Nancy 400 meter run 5 rounds for time Overhead squat 95 lbs x 15 Nicole Run 400 meters As many rounds as possible in 20 minutes. Max rep Pull-ups Note number of pull-ups completed for each round.

2 The Heroes Badger 95 pound Squat clean, 30 reps 3 rounds for time 30 Pull-ups Run 800 meters Daniel 50 Pull-ups For time 400 meter run 95 pound Thruster, 21 reps 800 meter run 95 pound Thruster, 21 reps 400 meter run 50 Pull-ups Jason 100 Squats For time 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-ups Josh 95 pound Overhead squat, 21 reps For time 42 Pull-ups 95 pound Overhead squat, 15 reps 30 Pull-ups 95 pound Overhead squat, 9 reps 18 Pull-ups Joshie 40 pound Dumbbell snatch, 21 reps, rigthe snatches are full squat snatches. 3 rounds for time 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pull-ups JT Handstand push-ups reps, for time Ring dips Push-ups Michael Run 800 meters 3 rounds for time 50 Back Extensions 50 Sit-ups Murph 1 mile Run For time 100 Pull-ups Partition the pull-ups, push-ups, and squats as needed 200 Push-ups 300 Squats 1 mile Run Nate 2 Muscle-ups As many rounds as possible in 20 minutes 4 Handstand Push-ups 82-Pood Kettlebell swings Randy 75# power snatch, 75 reps For time Tommy V 115 pound Thruster, 21 reps For time 15 ft Rope Climb, 12 ascents 115 pound Thruster, 15 reps 15 ft Rope Climb, 9 ascents 115 pound Thruster, 9 reps 15 ft Rope Climb, 6 ascents

3 In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are: 1. Wall-ball: 20 pound ball, 10 ft target. (Reps) 2. Sumo deadlift high-pull: 75 pounds (Reps) 3. Box Jump: 20" box (Reps) 4. Push-press: 75 pounds (Reps) 5. Row: calories (Calories) Fight Gone Bad The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. Tabata This Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations. Some performance insights and a scoring example from Mark Twight: 1. Lying down between exercises lowers HR faster than standing, sitting or walking, indicating better recovery in the short 60 second rest. 2. Alternating upright exercise (squat, pull-up) with prone or seated exercises produces lower heart rates, and allows greater overall level of work 3. Rowing first reduces reps on all other exercises 4. Rowing reps are not seriously affected if done last 5. Improvement happens really fast when the workout is done consistently (bimonthly). 6. High number of reps may be maintained for greater number of sets as fitness improves. Rep totals do not necessarily improve per set, but now I can do 6 sets of 7 pull-ups rather than doing 11, 8, 5, 4, 4, 4, 4, 4, etc. which suggests that local area endurance and lactic acid tolerance improve with this protocol. Scoring Example: A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise. 18 squats 4 pull-up 6 push-up 13 sit-up 12 row (use the calorie counter and call each calorie a rep) This score is a 53.

4 1. Back Squat 2. Shoulder Press (No knee bend) 3. Deadlift (Starts and finishes on the floor) Crossfit Total (CFT) The total of your max weight for the following excersises. In this workout, you get three chances to get the highest maximum weight. Add up the weight for all three lifts, and that is your Crossfit Total.

5 Resting HR Weight Date Workout Time Miles Rounds Reps Pounds

6 Fight Gone Bad In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. 3 Rounds of: Weight: Count: Wall-Ball Sumo Deadlift High Pull Box Jump Push-press Row (#20 Ball, 10 ft. target) Reps (#75) Reps (20" box) Reps (#75) Reps Calories Round 1 Round 2 Round 3 Wall Ball SDHP Box Jump Push-press Row Round 1 Round 2 Round 3 Wall Ball SDHP Box Jump Push-press Row