CrossFit Citadel

Angie

• 100 Pull-ups
• 100 Push-ups
• 100 Sit-ups
• 100 Squats

For Time
Complete all reps of each exercise before moving to the next.

Barbara

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

Rest precisely three minutes between each round. 5 rounds, time each round

Chelsea

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

Each min on the min for 30 min

Cindy

• 5 Pull-ups
• 10 Push-ups
• 15 Squats

As many rounds as possible in 20 min

Diane

• Deadlift 225 lbs
• Handstand push-ups

21-15-9 reps, for time

Elizabeth

• Clean 135 lbs
• Ring Dips

21-15-9 reps, for time

Fran

• Thruster 95 lbs
• Pull-ups

21-15-9 reps, for time

Grace

• Clean and Jerk 135 lbs

30 reps for time

Helen

• 400 meter run
• 1.5 pood Kettlebell swing x 21
• Pull-ups 12 reps

3 rounds for time

Isabel

• Snatch 135 pounds

30 reps for time

Jackie

• 1000 meter row
• Thruster 45 lbs (50 reps)
• Pull-ups (30 reps)

For time

Karen

• Wall-ball 150 shots

For time

Linda
(aka "3 bars of death")

• Deadlift 1 1/2 BW
• Bench BW
• Clean 3/4 BW

10/9/8/7/6/5/4/3/2/1 rep
rounds for time

Mary

• 5 Handstand push-ups
• 10 1-legged squats
• 15 Pull-ups

As many rounds as possible in 20 min

Nancy

• 400 meter run
• Overhead squat 95 lbs x 15

5 rounds for time

Annie

• Double-unders
• Sit-ups

50-40-30-20 and 10 rep rounds; for time

Eva

• Run 800 meters
• 2 pood KB swing, 30 reps
• 30 pullups

5 rounds for time.

Kelly

• Run 400 meters
• 30 box jump, 24 inch box
• 30 Wall ball shots, 20 pound ball

Five rounds for time

Lynne

• Bodyweight bench press (e.g., same amount on bar as you weigh)
• pullups

5 rounds for max reps. There is NO time component to this WOD.

Nicole

• Run 400 meters
• Max rep Pull-ups

As many rounds as possible in 20 minutes.
Note number of pull-ups completed for each round.

Amanda
9, 7 and 5 reps of:

• Muscle-ups
• Snatches (135/95 lb.)

For Time