Crossfit Richardson

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 75 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75 pounds (Reps)

Row (Calories)

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.
Add your points and post them to comments.
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Rest Day

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

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"Angie"

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

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Back Squat 5-5-5-5-5 reps
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"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups

135 pound Hang power cleans, 10 reps

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Complete as many rounds in twenty minutes as you can of:

15 Pull-ups

15 Ring push-ups

15 Back Extensions

15 GHD Sit-ups
Post rounds completed to comments.

"J.T."

21-15-9 reps of:

Handstand push-ups

Ring dips

Push-ups

For Time

Five rounds for time of:

50 pound dumbbell, walking lunge, 10 alternating steps

50 pound dumbbell, swing, 15 reps
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"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups
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"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.

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