Warm Up – 3 Rounds for Time

• 10 Pullups
• 20 Situps
• 30 Pushups
• 40 Squats

Finished in 3:21

This is the Crossfit classic, as received.

Angie – Complete each exercise before moving on to the next (the numbers in the brackets are how many unbroken sets)

• 100 Pullups (40-20-12-12-8-8)
• 100 Pushup (60-40)
• 100 Situps (80-20)
• 100 Squats (50-30-20)

Finished in 7:17!

I am very pleased with my results, especially when compared to others Angie times. I started serious Crossfit (calisthenic versions anyway) and the improvements are still mind blowing. I searched my old records from when I started and my original time was over 24 minutes…

Tabata Intervals - 14 lbs training vest

20 seconds of work, 10 seconds of rest, including between exercises. 8 rounds per exercise. Best is marked by lowest obtained repetitions.

Pullups 22    16    10    10    7    6    5    5    Total: 81    Best: 5
Squats 27    25    25    25    22    22    22    23     Total:191   Best: 22
Pushups 34    23    22    21    20    19    15    15   Total: 169   Best: 15
Mt Climb 25    25    25    25    25    25    23    25   Total: 198   Best: 23
Dips 25    25    25    25    25    25    25    25   Total: 200     Best:25
Strict Situps 19    18    15    13    9    10    9    9   Total: 102   Best: 5

Warm Up – 3 Rounds for Time of

• 10 Pullups
• 30 Pushups
• 20 Situps
• 40 Squats

Finished in 3:48

Routine of the Day – Deck of Pain Redux

Face Cards count as 10 reps

• Diamonds (2 to King’s) – Respective # of reps of Ring Pullups
• Hearts  (2 to King’s) – Respective # of reps of Ring Dips
• Clubs (2 to King’s) – Respective # of reps of Backpack Pushups (35# backpack)
  
• Spade (2 to King’s) – Respective # of reps of Ass-to-Grass Squats
• Aces – 25 Burpees

Above done with 14lbs training vest – Finished in 21:49

Warm Up – 3 Rounds of

• 10 Pullups (Wide, Reverse-grip, Close-grip)
• 30 Pushups (Normal, Knuckle, Staggered)
• 30 Squats (Normal, Sumo, Closed-Legs)

Finished in 3:55

Routine # 1 – 5 Rounds for Time

• 3 Progression Muscle Ups (feet assisted)
• 30 Glute-ham Situps
• 30 Overhead Squats @ 30lbs
• 30 Alternating Pushups

Finished in 15:59 (no vest)

Routine #2 – Complete in 5 Minutes

• 30 Backpack Pushups
• 3 Backpack Pullups
• 20 Burpees
• 20 Backpack Pushups
• 2 Backpack Pullups
• 15 Burpees
• 10 Backup Pushups
• 1 Backpack Pullups
• 10 Burpees

Finished with 15 seconds to spare.