Helen

3 Rounds for Time of:
400 Meter run (approx 1 stadium lap)
21 KB Swings @ 53lbs (35 women)
12 Pullups

After that 1 tabata run, which is 20 seconds of running with 10 seconds of rest – 8 times.

Scaling--
Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 pull ups
women 25#

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 pull ups

Buttercups:
3 rounds for time of
run 200 m (run/walk)
12 kettlebell/dumbbell swings, 5-10#
6 pull ups

Either or

Either Tuesday’s workout if you had not done it or some sort of cardio for 25 minutes (e.g., stairs, running, biking, anything). Record times in the comments section.

Music makes you better

lots of stuff

5 rounds for time of:
50 box jumps
40 Squats
30 Sit-ups (if you use bleachers, only go to parallel)
20 Push-ups
10 Pull-ups

Pack-
5 rounds for time of:
30 box jumps
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups

Puppies-
3 rounds for time of:
30 box jumps
25 Squats
20 Sit-ups
15 Push-ups
10 Pull-ups

Quick runs and squat/press

In front of Stadium
20 rounds for time:
10sec sprint
5sec rest

Gym
Squat 3x5
Press 3x5

squats - Joe 135, Melissa 75
press - Joe 75, Melissa 20-15 dumbbells

And now the legs...

Three rounds for time of:
30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Women - 14#/45

Pack
Three rounds for time of:
30 Wallball shots, 12-15 pound ball (10.5 foot target)
45 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)
Women - 8-10/30

Puppies
Three rounds for time of:
20 Wallball shots, 4-6 pound ball (10.5 foot target)
PVC-15 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

We will be using wallballs for our Squat snatches but this still should be a leg burner.

A crossfit affiliate doing the workout

Pullup/Pushup

As many rounds as possible in 15 minutes:
10 Stadium bar Pull Ups
10 Push Ups

Weekend warriors

50-40-30-20 and 10 rep rounds of:
Double -unders (side to side jumping over a ball as a sub?)
Sit –ups (on ground, not bleachers)

Pack:
35-25-20-15 and 10 rep rounds of:
Double unders
Sit-ups

stairs

Maureen's pick:

Stretch - include 20 sit-ups on bleachers, then one lap around the stadium at a warm up pace.

Stairs - back and forth (for time)

Stairs - to the top (for time)
--Note: Stairs can be interchanged for those who want to go to the top first--

End with cool down stretching but include 20 sit-up on bleachers.

Post results in the comments section.

Filthy fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (36lbs)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Since we obviously can't do all of those exercises here is the scaling and modifications:
Pack --
For time:
35 Box jump, 18-20 inch box
35 Pull-ups
35 Kettlebell swings, 1 pood (36lbs) (Melissa - go with a weight you are comfortable with)
Walking Lunge, 35 steps
35 Sit-ups
35 Push press, 45 pounds (or whatever is the heaviest you can get a bag with weighted balls, possibly just use the Kettlebell swing bag)
Hold in plank position for 1 minute
35 Wall ball shots, 14-20 pound ball
35 Burpees
35 Standard Jump Rope Jumps

Results:
Melissa 28:05
Joe 20:05

Jackie did timed full stadium climb and back and forth alternate stairs
Climb - 1:02 (:08sec PR!)
Stairs - 9:58 (1:02 PR!!)

That was a good one

Upside down workout

Complete 7 rounds:

Handstands Holds for maximum time
10 Pull Ups

Scored by total time of the 7 rounds of handstand holds.

Gym:
Squat 3x5
Bench 3x5

Weights:
Jackie 70lb squats, 60lb bench
Joe 135lb squats, 140lb bench
Maureen no squats, 70lb bench
Melissa 70lb squats, 55lb bench

Results:
Jackie - wall squats instead of handstands - 6:09, 60 bench (maybe raise next time), 70 squat (raise)
Maureen - wall squats - 10:33, no gym
Melissa - 3:03, no bench, 70 squats (raise)
Joe - 5:28, 140 bench (raise?), 135 squats (probably raise but work on getting a lower squat)

Good testimonial

G7 Stories - Veronica Garza from G7 Athletics on Vimeo.

Running and burpees

4 rounds for time of:
1 stadium lap
37 burpees

Gym:
Shoulder Press 3x5
Power Clean 5x3
Pullups 3xmax

Scaling for the run/burpees:
Pack:
3 rounds for time of:
1 stadium lap
33 burpees

Puppies:
2 rounds for time of:
1 stadium lap
20 burpees

Weights for gym -
Joe - 75lb Shoulder press
Ragen - 45lb Shoulder press
Melissa - 20-15lb dumbbell Shoulder press
Jackie - 45lb Shoulder press
Maureen - 45lb Shoulder press

Power cleans will be a new movement for us. Depending on how many people we have, I want to split us up into groups of 2 so we aren't all doing the same movements at once. I will be working closely with the group doing power cleans so please be prepared to work independently on the shoulder presses and pullups. For the pullups, we will use the machine in the gym.

This is what a power clean looks like

Results:
Melissa - Pack - 47:09 (full burpees!)
Joe - 21:33

Double-Unders, Wallball 2-fer-1’s

Three rounds for time of:
50 Double-unders
25 Wallball “2-fer-1s”

Scaling

Melissa completed Pack version in about 9:23.