CrossFit Iisalmi

Death by burpees.
1 min, 1 burpee
2 min, 2 burpees
3 min, 3 burpees
Etc.
Keep going until 20 minutes is up. If you fall off the pace, start again from 1.

Row 10x 500m (each) with partner for time

Partitioned in any way with partner for time:

Buy in: 100 cal echo bike

Then immediately:
200 Pull-ups
400m KB Overhead lunges 16/12

Cash out: 100 double unders

You go, I go.

Strength (load)
Push jerk 2-2-2-2-2

Metcon (time)
”Christine”
3 rounds for time of:
500m Row
12 Deadlifts BW
21 Box jumps 24/20”

Metcon (time)
”Blackjack”
For Time:
20 Push-Ups, 1 Sit-Ups
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Ups, 20 Sit-Ups

Each round totals 21 reps

Strength (load)
Front squat 3-3-3

Metcon (reps)
AMRAP in 6 minutes of:
2…4…6… Front squats 70/45
20 double unders

Strength (load)
Deadlift 3-3-3-3-3

Metcon (time)
“Barbara”
5 rounds, each for time of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

“Barbara,” one of CrossFit’s first six “Girls” WODs, was first posted (without a name) on the CrossFit Main Site as the workout of the day for Sunday, July 13, 2003 (030713). The original version allowed 5 minutes rest between sets. It wasn’t until later that year (September 27 (030927)) that the workout appeared with the name “Barbara” and specified only 3 minutes rest between rounds-the standard used in future appearances of the workout.

A September 2013 CrossFit Journal article stated: “Angie”, “Barbara,” and “Chelsea” are super simple (being comprised entirely of common calisthenics), very tough, dramatically reinforce the pull-up, and yet each presents a different metabolic challenge. “Angie” and “Barbara,” contain pull-ups, push-ups, sit-ups, and squats. “Chelsea” contains pull-ups, push-ups, and squats but no sit-ups. For each of these three workouts the pull-ups clearly present the greatest challenge. And, in the workouts’ aftermath, most athletes expressed surprise at their significant lat, rear delt, and biceps soreness. At CrossFit the pull-up is sacrosanct and everyone needs more. “Angie,” “Barbara,” and “Chelsea” support these values and aims.”

Strength (load)
Push press 3-3-3

Metcon (time)
21-15-9 for time of:
Push press 40/30
Sumo deadlift high pull

Metcon (time)
4 rounds for time of:
30 DB Snatch 22,5/15kg
20/16 cal Echo bike

Metcon (reps)

4 rounds for max reps of:
1minute of rowing for calories
1minute of burpees
1minute of double unders
1minute of rope climbs
Rest 1 minute

3 Rounds for time of:
500m Row
12 Deadlifts 1x BW
21 Box jump 24/20”

Rest 1min between rounds.

Strength (load)
Back squat 5-5-5-5-5

Metcon (reps)
AMRAP 20:
5 Toes to bar
10 Push-ups
15 Kettlebell swings 32/24kg