NurseMean’s BodyBlog

Crossfit.Com

Weighted Back Squat
5-5-5-5-5

Total Weight:65 lbs

HIIT Cardio
Sprint
Walk 3.5 mph 2 min
Sprint 6.0 mph 1 min

"Fitness cannot Be a Passing Fad, it must be a Lifelong Investment"

Crossfit.com

"Nate"
Complete as many rounds as possible in 20 min:
2 Muscle Ups
4 Handstand Push ups (Assisted)
8 Kettle Bell Swing 35lbs

Total Completed Rounds: 10 Rounds

"Pain is only Weakness Leaving the Body"

Crossfit.com
"Marine Strong"

"Tommy V"

65 lb Thruster, 21 reps
15 ft Rope Climb, 12 ascents
65 lb Thruster, 15 reps
15 ft Rope Climb, 9 ascents
65 lb Thruster, 9 reps
15 ft Rope Climb, 6 ascents

Total Time: 14:07

Sprinting
Walk 3.5 mph 2 min
Sprint 6.0 mph 1 min
Total Time: 30 min

Crossfit.com
"Marine Strong"

Four Rounds for Time:
Walking Lunges 50 meters
Sit ups, 50 reps

Total Time: 8:29

Extra Cardio: Sprinting (my fav)
30 min
Walk 3.5 mph 2 min
Sprint 8.0 mph 1 min
Repeat.

Crossfit.com
Marine Strong

"Nancy’
Five Rounds for Time:
400 meter run
45 lbs Overhead Squat

Total Time: 23:16

"Pain is Only Weakness leaving the Body"

Crossfit.com
Marine Strong

"Tyler"
Five Rounds for Time:
7 Muscle Ups
35 lbs Sumo Deadlift kettle bell

Subsitution: 3 Pull ups and 3 Dips = 1 Muscle Up

Total Time: 10:10

"Pain is only weakness leaving the Body"

Crossfit.com
"Marine Strong"

For Time:
400 Meter Run
21 Hip Back Extensions
400 Meter Run
18 Hip Back Extensions
400 Meter Run
15 Hip Back Extension
400 Meter Run
12 Hip Back Extensions
400 Meter Run
9 Hip Back Extensions
400 Meter Run
6 Hip Back Extensions
400 Meter Run
3 Hip Back Extensions
400 Meter Run.

Total Time: 31:05

"Pain is Only Weakness Leaving the Body"

Crossfit.com
"Marine Strong"

Five Rounds for Time:
Hang Clean Squat 55 lbs, 15 reps
15 Push Ups

Total Time: 15:14

"Pain is Only Weakness Leaving the Body"

Crossfit.com

Complete as many rounds in 20 minutes as you can of:
250 meter Row
25 lbs Sumo Deadlift, 15 reps
15 Pull ups

Total Rounds: 5 completed
1 round unfinished of 250 meter row, 25 lb Sumo Deadlift- (Timer went off afterwards)