NurseMean’s BodyBlog

Crossfit.com

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Total Time: 18 min

Cash Out Workout:

15 min of Sprint
2 min walk 3.5 mph
1 min sprint 8.0 mph

15 min of StairClimber
Level 50
5 min walk straight forward
10 min walk all directions (both sides and walking up backwards)

Crossfit.com

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Total Time: 18 min

Cash Out Workout:

15 min of Sprint
2 min walk 3.5 mph
1 min sprint 8.0 mph

15 min of StairClimber
Level 50
5 min walk straight forward
10 min walk all directions (both sides and walking up backwards)

Crossfit.com

Using a single 25lb dumbbell, 3 rounds, 15-12-9 reps of:
Thrusters right arm
Thrusters left arm
"One-arm" pull-up right arm (left hand grabs the right wrist)
"One-arm" pull-up left arm (right hand grabs the left wrist)

Total Time: 20:11

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"Jackie"
1000 meter Row
Thrusters 45 lbs 50 reps
Pull ups 30 reps

Total Time: 18:25

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In as many rounds as possible in 20 min complete:

15 Double Unders
15 Sit ups
15 Back Extensions

Total Rounds: 6 Rounds

Extra (Since I’m waiting on Will!)
Total Amount Squat 185 lbs

Push Press 45 lbs
5-5-5-5-5

Kettle Bell Swings 25 lbs
2 sets, 25 reps

Sissor kicks
2 sets, 50 reps

Wall Ball Shots 10 lbs
2 sets, 25 reps

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Walking Lunge 400 meters

Total Steps and Time: 12:04, 200 lunges

Stairclimber
15 min
Level 50
5 min straight climb
10 min Reverse in all directions

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Shoulder Press
1-1-1-1-1
Push Press
3-3-3-3-3
Push Jerk
5-5-5-5-5

Total Pounds: 55 lbs

Cardio
Sprint 15 min
Walk 5 min 3.5 mph
Sprint 1 min 6.0 mph
Break 2 min 3.5 mph

Stair climber 15 min
Level 50
5 min straight forward
10 min (Reverse in all directions while climbing)

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"Kelly"

5 Rounds for Time:

15 box jumps
400 meter Run
15 Wall Ball Shots, 15 reps

Total Time: 23:19

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"Fran"

21-15-9 reps for time of

45 lb Thrusters
Pull ups

Total Time: 10:47

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"Cindy"
In as many rounds as possible in 20 min:

5 Pull Ups
10 Push ups
15 Squats

Total Rounds: 9 Rounds

Extra Cardio:
Sprint 20 min
5 min walk 3.5 mph
1 min sprint 6.0 mph
2 min walk 3.5 mph