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ms sage
10 snatches with 50 kg (110 lbs) 15 chin ups 20 db thrusters using 35 lb db's or 75 lb barbells 5 rounds for time ladies will use 35 kg (77 lbs) fo...



The Burgie
1. 35 lb db burpies + hang sqt clean + thrusters 2. pull ups 3. ball slams 10, 9, 8, 7, 6.....1 for time...



Ms Leslie
Pull ups + Back Sqt x 40 kg+ Press x 40 kg+ sit ups 21, 18, 15, 12, 9, 6, 3 for time for those first time crossfitters one must do 21...



MS Susan
100 ball slams for time. use 20 lb d-ball missed catches do not count as a rep!!...



Ms Lani
run the burgener hill and up again 12 kb snatches each hand using the 32 kg kb 10 pull ups 5 rounds for time!!...



ms judy
Row 500 mtrs HSC with 95# + right & left Lunge + Split Jerk x 30 30 Pull ups row 500 mtrs 24" Box jumps x 30 Wall ball 20# x 30 Row 500 mtrs Snatch 45#...



if you want some awesome information and workouts
cut and paste this site for some of the best information about crossfit http://www.mitymous.net/weights/xfitfaq.htm to find answers. this page explains all about crossfit!! this site...



the ladies names taken from crossfit website.
Angie * 100 Pull-ups * 100 Push-ups * 100 Sit-ups * 100 Squats For Time Barbara * 20 Pull-ups * 30 Push-ups * 40 Sit-ups ...



high school or any school or anybody workout
this workout is performed by my h.s. students when they get a non suit during pe class. in order to make up the class, they have to perform this workout, OR THEIR grades go down 1 letter grade!!




tough workout using med balls + pullups
150 wall balls using 20 lb dynamax ball + 100 pull ups+ 100 ball slams using the 20 lb d-ball. go in any order do as many reps as you can and switch as often as you wan...



 
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