Crossfit Workouts "the girls"
Updated May 1st, 2008
Annie
50-40-30-20-10
Double unders
sit-ups
Ted 7:20
Tina 8:22
Jesse 9:43
Peder 10:10
Angie
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Paul 15:40
Kyle 17:40
Rick 19:38
Ralph 19:40
Jesse 21:00
Barbara
5 rounds for time
20 pull-ups
30 push-ups
40 sit-ups
50 squats
rest 3 min between rounds
Kyle 18:17
Paul18:23
Jesse 21:06
Chris 21:20
Ralph 22:30
Peder 23:50
Roodzant 27:00
Kurt 27:06
Eason 29:08
Weed 29:35
Cooke 30:05
Badger
3 rounds for time
30-95# cleans
30 pull-ups
800 meter run
Chad 30:46
Jesse 32:07
Ralph 33:51
Chelsea
each minute on the minute for 30 minutes
5 pull-ups
10 push-ups
15 squats
Jesse 30
Ted 30
Christine
3 Rounds
500 meter row
12 BW deadlift
21 box jump 20”
Jesse 8:19
Peter 9:51
Ted 10:05
Ralph 10:28
Chad 10:41
Ron 10:51
Ian 13:01
Cindy
20 minutes of
5 pull-ups
10 push-ups
15 squats
Rick 23 1/3
Jesse 23
Ron 21
Ralph 19
Peter 17 2/3
Tony 17
Daniel
50 pull-ups
400 meter run
21 - 95# thruster
800 meter run
21 - 95# thruster
400 meter run
50 pull-ups
Ralph 19:38
Diane
21-15-9
225# deadlift
Handstand push-ups
Jesse 3:29
Dustin 4:37
Ralph 5:25
Elizabeth
21-15-9
135# clean
Ring dips
Jesse 6:26
Ralph 8:07
Dustin 10:09
Chad 10:45
Andrew 11:13
Eva
5 rounds for time
800 meter run
30 - 2 pood kettlebell
30 pull-ups
Jesse 44:38
Chad 44:57
Ralph 45:15
Ron 48:53
Kurt 62:34
Fight gone Bad
3 rounds of 1 minute each
20# wallball
75# sumo dead high pull
20” box jump
75# push press
row for calories
1 minute rest
Jesse 395
Andrew 369
Eason 340
Ralph 334
Peter 316
Chad 315
Ron 310
Dustin 294
Peder 291
Kurt 272
Ian 221
Dan 186
Filthy 50
50 reps of each
24” box jump
jumping pull-ups
1 pood kettlebell
walking lunges
knees to elbows
45# push press
back extensions
20# wallball shots
burpees
double unders
Ted 21:21
Jesse 26:30
Ralph 27:20
Ron 29:04
Chad 32:42
Eason 32:48
Dustin 39:09
Dan 46:52
Fran
21-15-9
95# thruster
Pull-ups
Jesse 2:39
Paul 2:50
Andrew 3:25
Kyle 3:53
Ralph 4:30
Eason 4:35
Peder 4:39
Chad 5:31
Ron 5:37
Dustin 5:49
Grace
30 reps 135# clean and Jerk
Jesse 1:49
Paul 2:30
Ralph 2:59
Tony 3:06
Dustin 3:40
Helen
3 rounds for time:
400 meter run
21 - 1 1/2 Kettlebell swings
12 pull-ups
Jesse 7:49
Kyle 7:55
Paul 8:08
Ralph 8:15
Chris 8:40
Ron 9:00
Peter 9:10
Chad 9:11
Kurt 10:15
Roodzant 10:15
Ian 12:15
Bryce 14:15
Isabel
30 reps for time:
135# Snatch
Jesse 6:20
Jackie
1000 meter row
50 - 45# thrusters
30 Pull-ups
Jesse 6:48
Ted 7:07
Ralph 7:27
Sack 7:37
Leggett 8:03
Cade 8:24
Chad 8:46
Jason
Jesse 48:28
Josh
30 handstand push-ups
10 pull-ups
20 handstand push-ups
20 pull-ps
10 handstand push-ups
30 pull-ups
Jesse 8:04
Dustin 12:56
Josh 2
21 - 95# overhead squats
42 pull-ups
15 - 95# overhead squats
30 pull-ups
9 - 95# overhead squats
18 pull-ups
Jesse 7:13
Paul 7:34
Ron 9:28
Peter 10:03
Chad 11:02
Cade 12:43
Ian 13:00
JT
21-15-9
Handstand push-ups
Ring dips
Push-ups
Jesse 9:53
Ralph 11:02
Karen
150 - 20# wallball shots
Ralph 7:22
Jesse 8:29
Peder 8:33
Bryce 9:12
Chad 9:23
Kelly
5 rounds for time:
Run 400 meters
30 - 24” box jumps
30 - 20# wallball shots
Eason 26:31
Jesse 26:55
Chris H. 27:00
Paul 27:15
Ron 27:20
Chad 27:51
Ralph 28:40
Weed 29:40
Ryan 31:25
Linda
3 bars of death
10/9/8/7/6/5/4/3/2/1 reps of
Deadlift - 1.5 BW
Bench - BW
Clean - .75 BW
Jesse 23:06
Paul 23:48
Kyle 25:39
Ralph 26:26
Dustin 33:38
Tuna 35:15
Lynne
5 rounds for max reps
BW Bench
Pull-ups
Jesse 185
Peder 180
Ralph 160
Paul 156
Chad 132
Peder 130
Dustin 130
Mary
20 minutes of:
5 handstand push-ups
10 one legged squats, alternating
15 pull-ups
Rob 10
Dustin 8
Michael
3 rounds for time
run 800 meters
50 back extensions
50 sit-ups
Weed 16:10
Ron 17:24
Jesse 18:16
Peter 18:52
Ralph 19:14
Eason 20:08
Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Jesse 38:34
Ralph 42:58
Chad 52:40
Nasty Girls
3 rounds for time:
50 squats
7 muscle-ups
10-135# hang power clean
Jesse 9:38
Nancy
5 rounds
400 meter run
95# overhead squats X 15
Jesse 12:30
Ron 12:49
Ralph 27:07
Nate
20 minutes of:
2 muscle ups
4 handstand push-ups
8 2 pood kettlebell swings
Jesse 13
Nicole
complete as many rounds in 20 minutes
run 400 meters
Max reps pull-ups
score equals total pull-ups
Jesse 136
Tuna 125
Peter 123
Ralph 107
Weed 89
Quarter gone bad
5 rounds for total reps
135# Thruster in 15 sec
45 sec rest
50# vest pull-ups in 15 sec
45 sec rest
burpees in 15 sec
45 sec rest
Jesse 115
Ralph 100
Chad 96
Peder 91
Randy
75 reps for time
75# power snatch
Andrew 4:44
Kurt 5:34
Sack 5:36
Dustin 5:47
Ralph 5:58
Jesse 5:58
Chad 7:07
Ron 7:45
Tabada something else
8 intervals each or pull-ups, push-ups, sit-ups, and squats. each interval 20 sec. work 10 sec rest. Total all reps of the 32 intervals
Ted 411
Jesse 405
Tuna 400
Tommy V
21-115# Thrusters
12 rope climbs
15-115# Thrusters
9 rope climbs
9-115# Thrusters
6 rope climbs
Chad 34:02
Peder 37:40
Kurt 40:19
