CF 31.01.10

Rest Day

CF 30.01.10

Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps

CF 29.01.10

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups

1 minute Push-ups 

CF 28.01.10

Back Squat 1-1-1-1-1-1-1 reps

CF 26.01.10

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

CF 27.01.10

Rest Day

CF 25.01.10

Five rounds for time of:
Row 500 meters
135 pound thruster, 7 reps

CF 24.01.10

For time:
225 pound Deadlift, 15 reps
50 Pull-ups
225 pound Deadift, 12 reps
40 Pull-ups
225 pound Deadlift, 9 reps
30 Pull-ups
225 pound Deadlift, 6 reps
20 Pull-ups
225 pound Deadlift, 3 reps
10 Pull-ups

CF 23.01.10

Rest Day

Three rounds for time of:
50 Double-unders
50 Back extensions

CF 21.01.10

3 Rounds for time of:
135 pound Clean and jerk, 10 reps
30 GHD situps

CF 20.01.10

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

CF 19.01.10

Rest Day

CF 18.01.10

Deadlift 3-3-3-3-3 reps

CF 17.01.10

"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.

СF 16.01.10

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.

Don't do more than 60 squats in any round.

In any case, stay moving for at least 12 minutes

CF 15.01.10

Rest Day

CF 14.01.10

Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups

CF 13.01.10

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

CF 12.01.10

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

CF 11.01.10

Rest Day

CF 10.01.10

Push Jerk 1-1-1-1-1-1-1 reps

CF 09.01.10

"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

CF 08.01.10

Power clean 1-1-1-1-1-1-1 reps

CF 07.01.10

Rest Day

CF 06.01.10

Five rounds for time of:
50 Wall-ball shots with 20-pound ball to ten-foot target
25 Pull-ups

СF 05.01..10

Five rounds for time of:
Run 400 meters
25 GHD Sit-ups
25 Hip Extensions

СF 04.01.10

Three rounds for time of:
12 Muscle-ups
75 Squats

CF 02.01.10

"Barbara"

Five rounds, each for time of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

CF 03.01.10

Rest Day

CF 01.01.2010

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

CF 31.12.09

"Angie"

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