As many rounds as possible in 30 minutes:

10 burpees

10 box jumps

10 push-press 65lb

10 situps

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My sister on CrossFit vid

*At the very end she is there with arms crossed looking a little skeptical of the kool-aid!!

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

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Front Squat 10-10-10-10-10 reps

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Mpower Crossfit - moved 4000lbs for time this am with the help from the big guy in the group, Markus!! Ha Ha!!

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

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For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

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For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

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Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups*

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*If you don’t have access to pullups, do burpees; sub dumbbell for a kettlebell if needed.

Nice Job with this one Ladies this morning.

300

25 pull-ups
50 deadlifts at 135 pounds
50 push-ups
50 box jumps
50 “floor wipers” at 135 pounds
50 “clean and press”  36 pound KB
25 pull-ups
Total of 300 reps

CrossFit mainsite WOD

Deadlift 1-1-1-1-1-1-1

*Work on getting maxing out load. Post loads to comments

Mpower CrossFit Bootcamp WOD

5 rounds for time

20 x Deadlift 50lbs

20 x Wallball with 12lb Medicine Ball