50 x Walking Lunges
50 x Sit-up

Notes:

used 50 reps (25 each side) in lieu of 50 meters.

rd 1: 5:18
rd 2: 7:33
rd 3: 9:03
rd 4: 10:25

Notes:
bw:232+5
weights shown represent “assisted” weight.

WU:

-Mobility
-Stretching
-250m Row (easy peezy like)
-2 rounds of:
pushups x 5
situps x 5
squats x 5

WoD:

“Back to the Baseline Basics”, borrowed from CrossFit Affliction’s (Ft Lauderdale, FL) “Foundations” program fitness assessment.

“Back to the Baseline Basics”

500 Meter Row
2 minutes of Pull Ups
2 minutes of Push Ups
2 minutes of Sit Ups
2 minutes of Air Squats
400 Meter Run

Max effort on each station.  Rest 2 minutes between stations. 

…post numbers to comments.

WU/Warm Up:
-Mobility Drills
-Stretching
-Dislocates/pass-throughs
-OHS Warm-Up

*Skill Prep*
-5 Clean 45#
-5 Hang Clean 45#
-5 Hang Power Clean 45#
-5 Thruster 45#
-5 SDHP 45#
…then
-3 Clean 95#
-3 Thrusters 95#
-3 SDHP 95#

WoD/Workout of the Day:
AMRAP in 20 minutes of:
-5 Thrusters 95#
-7 Hang Powercleans 95#
-10 Sumo Deadlift Highpulls 95#

Post rounds completed to comments.

WU/Warm Up:
-Mobility Drills
-Stretching
-BOZ OHS Warmup
-2 minutes single rope

WoD/Workout of the Day:
“Nancy”
Five rounds for time of:
-400m Run
-15 x OHS 95/65

Post time to comments.

Filled within insight, passion, conviction, a fair amount of tough love and a great deal of enthusiasm! Awesome stuff!

WU/Warm Up:
-Mobility Drills
-Stretching
-Dislocates/pass-throughs
Four Rounds of (nft):
-5 Push Ups
-5 Squats

WoD/Workout of the Day:
Four Rounds for time:
15 Bench Press - 135M/95W
15 Back Squat - 135M/95W
500M Row

Post times to comments.

Cash Out:
Max Sit Ups in (3) Three minutes

Post numbers to comments.

WU/Warm Up:
-Mobility Drills (wrists, shoulders, hips, etc)
-Stretching (wrists, triceps, lats, quads, hams/hips, etc.)
-Dislocates/pass-throughs
-Boz OHS Warm-Up
3 Rounds (nft)
-10 Push Ups
-10 Pull Ups
-10 Squats

WoD/Workout of the Day:
-Front Squats 3-3-3-3-3
–work/warm up to apprx 5RM
–rest as needed between sets for max output

Post loads to comments.

Warm Up:
-Mobility Drills
-Stretching
Three Rounds (nft):
- 5 Pull Ups
- 5 Push Ups
- 5 Air Squats
- 5 KB swings (50% WoD#)
- 5 Sit Ups
-25 Jump Rope-single

Workout of the Day (WOD):
Three rounds for time:
-400m Run
-21 x KB swings 1.5 Pood (55#db)
-12 x HSPU/Handstand push-ups (use appropriate progression)

Post times to comments.

Scaling options from Brand X CrossFit:

Big Dawgs:
as rx’d
women 35#

Pack:
3 rounds for time
Run 400 m
21 dumbbell/kettlebell swings, 35-45#
12 HSPU (or progressions)
women 25#

Puppies:
3 rounds for time of
run 400 m
15 kettlebell/dumbbell swings, 15-25#
9 HSPU (or progressions)

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

HSPU progressions:
http://www.brandxmartialarts.com/videos/HandstandPushups.wmv

http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

Love this video! I’m amazed how often the interviewer said “we can tell you’re passionate about this…”, or some variation, as if it’s a bad thing. ALL the opposing comments, etc, to MeMe Roth’s views/actions are emotionally based and illogical. If no one “disagrees” with her “messege”, why are the ones NOT doing anything about it the same ones up in arms about her?