Monday 13th January

REST DAY

Sunday 12th January

With a continuously running clock do

one pull-up the first minute,

two pull-ups the second minute,

three pull-ups the third minute...

continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Saturday 12th January

The "Welcome Back Workout"

thanks to Matt at CrossFit Brisbane

Two Rounds for Total Reps

1 minute on each exercise, rotate is called but the timer dosen't stop

Knees to elbows

Pushups

Situps

Squats

Burpees

Box Jumps

KB swings

Double unders

Push press

2 minutes rest between rounds

Record total of each round to comments

Friday 11th January

"Diane"
21-15-9 reps of:

225 pound Deadlift

Handstand push-ups

Post time to comments.

Thursday 10th January

REST DAY

Wednesday 9th January

"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Tuesday 8th January

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats
OR
"Mary"

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

Post your choice of girls and rounds completed to comments.