L1 Cert, Santa Clara

WOD 101201

W2W1 - 5/3/1

Find the spreadsheet HERE:

- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer
-SELECT "WAVE 2"

We are taking a bit of a bigger jump than is called for in the regular program because of our limited time-line.

5:15

A: Squat
5x67% of 1RM plus 25/13 pounds
5x72% of 1RM plus 25/13 pounds
5 OR MORE x 76% of 1RM plus 25/13 pounds

Post loads, reps and predictor to comments.

6:15

10 Rounds
Run 200 Meters
10 Jump Squats
10 C2B Pull-Ups/Pull-Ups

Post time to comments.

Andre 237 (108KG) C&J, competition rules

WOD 101130

20 Box jump, 24/30"
20 C2B pull-ups
20 Kettlebell swings, 2.0/1.5P
Walking Lunge, 20 steps, 45/25 plate locked out overhead
20 Toes to Bar
20 Push press, 135/95 pounds
50 Back extensions
20 Wall ball shots, 20/14 pound ball, 12 ft target
20 Burpees to 12"/8" target
20 Triple-unders

Post time to comments.

W2W1 - 5/3/1

Find the spreadsheet HERE:

- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer
-SELECT "WAVE 2"

We are taking a bit of a bigger jump than is called for in the regular program because of our limited time-line.

5:15 and 6:15

A: Press
5x67% of 1RM plus 13/6 pounds
5x72% of 1RM plus 13/6 pounds
5 OR MORE x 76% of 1RM plus 13/6 pounds

Post loads, reps and predictor to comments.

B:"Jack"

AMRAP in 20 minutes:

115/75 pound Push press, 10 reps
10 KB Swings, 1.5 Pood/1.0Pood
10 Box jumps, 24/20 inch box

Post time to comments.

WOD 101128

A: Practice handstands or variations for 10 minutes.

B: 200 Single-Unders
100 Squats
50 Sit-Ups
25 Push-Ups
13 Pull-Ups or Subs
25 Burpees
50 Kettlebell Swings (any)
100 Jumping Jacks
200 Single-Unders

Post time to comments.

WOD 101127

8:30AM GWPC - TEAM 13S ONLY - spectators welcome.

"Olympic Total"

Total of best of three attempts in the Clean & Jerk and best of three attempts in the Snatch.

RULES

-At 9:00 sharp the lowest attempt in the snatch for men and women will take place. Once all snatch attempts are done we will move on to C&J
-The barbell is loaded in progression of lowest weight to heaviest weight. The barbell is never to be reduced to a lighter weight once an athlete has has performed a lift with the weight announced.
-The time limit for an athlete to begin an attempt after being called to the platform is one minute. At 30 seconds remaining there is a warning signal. The exception to this rule is when a competitor takes two attempts one after the other, in which case the athlete may rest up to 2 minutes. In such case, the athlete also gets a warning after 90 seconds have elapsed without a lift.
-Athletes not lifting will function as judges, TBA
-Once the highest value has been collected for each lift, the total weight lifted in the snatch is added to the total weight lifted in the clean and jerk. The lifter with the highest combined weight lifted is the winner. In the case of a tie, then the lifter whose body weight is less becomes the winner.

Noon BIW - Deload 6/7

AMRAP in 10 minutes

5 Pull-Ups
10 Push-Ups
15 Squats

Post number of rounds and partial rounds completed to comments.

Resident Muscle-Up Specialist "Average" Joe.

NOTE - this is not a forum to discuss the merits of the paleo diet: all argumentative or anti-paleo comments, etc will be deleted.

Today marks the beginning of Paleo Challenge "A". This is a gentler version of Paleo Challenge "B" coming in January.

This challenge runs from November 26 to December 24.

There will be a drawing for a $100.00 lululemon gift certificate at the end of the challenge. Anyone completing the challenge (or those closest to doing so) will be eligible for the drawing. Post completion of each day (or failure to do so) to comments each day. We will keep a running total on the website. In the event no-one completes (unlikely) prize will be drawn between those who complete the most days.

Why are we doing this right in the middle of the holiday season? It has been my experience that if you can adhere to, even improve upon, a good diet and exercise plan during the holidays, you will have greater success the other 11 months of the year. In addition you will have a jump-start on improving your fitness, health and general satisfaction with life if you meet the sunrise on January one with a smile and a spring in your step rather than a leaden foot and a hangover! However since we are not grinch-y Thanksgiving, Christmas and New Years have been exempted from this challenge.

So what is this "Paleo Challenge"?

Simply put this is a return to the dietary habits of our cave-person ancestors, with whom we share most of our genetic makeup. The theory is that we have not evolved to properly process the foods of the agrarian age (cultivated grains, legumes and dairy). The science behind this, is, in my opinion, "soft", however I have been very impressed with the results of people who have adopted this kind of diet (I have mostly eaten this way for years). Improved performance, lower bodyfat, lower cholesterol, medical conditions like asthma disappearing.

It is all laid out in the book "The Paleo Solution". I encourage you to buy and read this book.

The main point of this book is to take a leap of faith and take 30 days to eat "paleo" and see what happens. I can tell you that I know plenty of people personally who have done it and have become downright annoying in their zeal to get others to jump on the bandwagon. Enough that I am going to try it myself and try and get everyone I know to do it too. Who knows, perhaps it is all hype, but I think we can take 30 days x 2 to find out.

I am not going to get into a giant post that explains all the reasons for the below, I encourage you to do some research on your own to find out more about the "why" or just trust that I think about this stuff 24/7 and just DO IT. No one is forcing you into it, if it sounds silly, just move on and do something else.

Here are the very simple rules:

Eat any and all meats
Eat any and all vegetables
Eat any and all fruits
Eat any and all nuts
Eat any and all seeds
Eat any and all tubers (suggest avoiding white potatoes, preferring sweet potatoes)
Eat eggs
Eat anything made from the above
Take Fish Oil

Do not eat grains (wheat, rice, corn, etc or anything containing grains (no gluten).
Do not eat sugar or ANY OTHER SWEETENER (no honey, stevia, agave syrup, etc.)
Do not eat legumes (beans, cashews, peanuts, etc)
Do not drink beer or anything else made with grains
Do not eat dairy products (milk, cheese, etc)

Limit alcohol to three (3) drinks per week. Gluten free drinks like hard cider, can be found at whole foods in the beer case.

So what do I eat??

Here are some to get you started, via Andi: post more to comments:

I like to do really basic no-recipe/throw-meat-into-the-oven-then-take-it-out-and-eat-it cooking:

Whole Foods has great (and cheap) jalapeno burger patties which are delicious with bacon and avocado.

Max's sausage-and-veg bachelor (*ahem*) chow (yum):
1. Cut several pre-cooked, sugar-free sausages into 3/4" rounds
2. Brown the sausages in a skillet on medium-high heat
3. While sausages are browning, steam some vegetables (see below)
4. Put vegetables into the skillet with the sausages
5. Pour sugar-free pasta sauce (read the labels of those sauces, some of them have a lot of sugar added) over all and heat until the sauce is bubbling-hot
6. (Optional) mix in slices of hard-boiled egg

Delicious avocados:
1. Remove avocado skin and stone, arrange on a plate
2. Pour balsamic vinegar onto avocados
3. Sprinkle garlic salt (more than you might expect) over all

Spicy coconut milk to put over veg and/or meat:
1. Mix 1 tsp Thai Kitchen red curry paste (comes in a small jar) with 1 cup coconut milk until the milk looks reddish
2. (Optional) Heat 45 seconds in the microwave
3. Pour over meat/veg or just eat it straight

Microwave-steamed vegetables:
1. Put vegetables into a bowl
2. Pour olive oil or coconut oil, salt, and pepper onto the vegetables
3. Cover vegetables with a *wet* paper towel
4. Microwave until soft. (Broccoli, califlower, and green beans: 5 minutes; Asparagus: 7 minutes; Brussels sprouts: 9 minutes)
5. (Optional) Put the vegetables into a skillet and fry until they begin to brown

We will be starting a page to post recipes, etc HERE. Post em!

WOD 101126 Deload 5/7

5PM ONLY (Gym closes at 6PM)

On your own: 5-5-5 Bench Press @ 50% of 1RM

A: Deadlift 5-5-5 @ 50% of 1RM

B: 21-15-9
Deadlift at same weight as above
Push-Up

Post load in part A and time in part B to comments.

Gym closed today.

10AM - Meet at Robert Sibley Volcanic Monument, about 5 miles from GWPC, directions below.

6K or 9K Trail Run @ Robert Sibley Volcanic Monument: DIRECTIONS

WOD 101124

5PM ONLY

W1W4 - DELOAD 3/7

A:Squat
5-5-5 @ 50% of 1RM

21-15-9

Box Jump 24/20
Walking Lunge

Post load in part A and time in part B to comments.

WOD 101123 - DELOAD Day 2/7

40 Hang Squat Snatch 45/30

There should be a distinct pause in the bottom and top of the movement. With such light weight, virtuosity should be striven for.

Post time to comments.

WOD 101122

W1W4 - DELOAD

A:Press
5-5-5 @ 50% of 1RM

B: 5 rounds
5 push-press at same weight as above
10 pull-ups

Post load in part A and time in part B to comments.

WOD 101121

7 rounds

60 second plank hold
10 burpees in 60 seconds or less

Coming out of plank = 3 burpee penalty
Failing to complete 10 burpees = 3 burpee penalty + missed burpees.

Penalty and missed burpees are to be performed at minute 14:00.

Post time to completion.

Note - you will likely need pen and paper for this workout.

T13S WOD 2

8:30 AM, GWPC - Team 13S ONLY - Spectators welcome.

T13S WOD 3

"BEYOND THUNDERWALL"

3 Rounds:

5 Power Cleans 205/125
5/3 Muscle-Ups*
1 Traverse of entire center section of climbing wall.

- Each athlete starts at the same spot on the boulder wall
- Each athlete ends at the same spot on the boulder wall
- Coming off of the wall is a 10 burpee penalty
- If the athlete closest to the start GENTLY touches the athlete directly in front of them, the touchee must come off the wall (and perform penalty as above).
- After the burpee penalty is performed, the athlete must get back on the wall, touching the closest hold to the start that they were in contact with upon coming off.
- ANY ROUGHNESS OR POOR SPORTSMANSHIP WILL INCUR A 100 BURPEE PENALTY.

*If you cannot perform muscle ups perform 20 C2B Pull-Ups and 20 Ring Dips (no partitioning).

WOD 101120

AMRAP in 20 minutes

5 Pull-Ups
10 Push-Ups
15 Squat
20 Sit-Ups

Post rounds and partial rounds completed to comments

WOD 101119

ON YOUR OWN. Post interest in doing it at Noon and/or 5:15. (There was a large turnout for 5:15 last week)

W1W3

W1W3 - 5/3/1

Find the spreadsheet HERE:

- Go to file
- Go to "download as"
- Select "excel"
-"Save" file (not "open") to your computer

FILL IN YOUR :
1RM PLUS 10 Pounds on DL/SQ and 5 pounds on PR/BP for men
1RM PLUS 5 pounds on DL/SQ, 2 pounds on the PR and 3 pounds on the BP for women

Essentially, we are skipping wave 1 and going right to wave 2 because of our limited time-line.

A: Deadlift
5x70% of (1RM+10/5 pounds)
5x77% of (1RM+ 10/5 pounds)
5 OR MORE x 86% of (1RM+10/5 pounds)

B: Bench Press
5x70% of (1RM+10/5 pounds)
5x77% of (1RM+ 10/5 pounds)
5 OR MORE x 86% of (1RM+10/5 pounds)

Post loads, reps and predictor for both lifts to comments. Prioritize deadlift if you can do only one lift.

6:15

10 rounds for time:

Run 100 meters
10 Push-Ups

Post time to comments.

CrossFit East Bay -Team 13s WOD- Nov 13, 2010 from doron serban on Vimeo.

filmed and edited by Doron Serban
Shot with the Lumix Lx3 and graded with Magic Bullet Looks
Music: Florence and the Machines: "Heavy in Your Arms"

WOD 101118

Run 800 meters
33 Jumping Pull-Ups
66 Push-Ups
99 Squats
Run 800 meters

Partition the pull-ups, push-ups and squats however you want. Begin and end with an 800 meter run.

WOD 101117

5:15

W1W3 - 5/3/1

Find the spreadsheet HERE:

- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer

FILL IN YOUR :
1RM PLUS 10 Pounds on DL/SQ and 5 pounds on PR/BP for men
1RM PLUS 5 pounds on DL/SQ, 2 pounds on the PR and 3 pounds on the BP for women

Essentially, we are skipping wave 1 and going right to wave 2 because of our limited time-line.

Squat
5x70% of (1RM + 10/5 pounds)
3x77% of (1RM + 10/5 pounds)
1 OR MORE x 86% of (1RM + 10/5 pounds)

Post load, reps and predictor on last set.

6:15

3 rounds

Run 400 Meters
15 Squat Clean 155/105
3 Muscle-Up*

Post time to comments.

*If you cannot do muscle-ups, do four sets of 3 C2B Pull-Ups and 3 Ring dips per round.

T13S Hybrid Climbing/CF WOD

WOD 101116

"Nancy"

5 Rounds

Run 400 Meters
15 Overhead Squat 95/65

20 minute limit.

Post time to comments.

T13S Hybrid Climbing/CF WOD

WOD 101115

5:15 and 6:15

W1W3 - 5/3/1

Find the spreadsheet HERE:

- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer

FILL IN YOUR :
1RM PLUS 10 Pounds on DL/SQ and 5 pounds on PR/BP for men
1RM PLUS 5 pounds on DL/SQ, 2 pounds on the PR and 3 pounds on the BP for women

Essentially, we are skipping wave 1 and going right to wave 2 because of our limited time-line.

A:Press
5x70% of (1RM + 5/2 pounds)
3x77% of (1RM + 5/2 pounds)
1 OR MORE x 86% of (1RM + 5/2 pounds)

B: Press 10-10-10-10-10 @ 60% of 1RM

Post loads, reps and predictor to comments.

C: AMRAP in 10 minutes
20 Burpee
5 HSPU

Post loads, reps and predictor for part A and rounds for part B to comments.

WOD 101114

Advanced/Intermediate

REST! (or foam roll, MWOD make-up, etc.)

Beginners:

Post time to comments.

WOD 101113

8:30AM GWPC - TEAM 13S ONLY - spectators welcome.

Run 400 meters
15 Power Clean 115/75
15 C2B Pull-Ups
4X VO boulder problem
Run 200 meters
12 Power Clean 135/95
12 C2B Pull-Ups
3X V1 boulder problem
Run 200 meters
9 Power Clean 155/105
9 C2B Pull-Ups
2X V2 boulder problem
Run 100 meters
6 Power Clean 185/115
6 C2B Pull-Ups
1X V3 boulder problem

Noon BIW

Five Rounds

Run 400 meters
15 Kettlebell Swings 2.0/1.5P
15 T2B

Post time to comments.

WOD 101112

ON YOUR OWN (Max will be doing this GWPC 6:30AM; Post interest in doing it at Noon and/or 5:15. There was a large turnout for 5:15 last week)

W1W2 

W1W2 - 5/3/1

Find the spreadsheet HERE:

- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer

FILL IN YOUR :
1RM PLUS 10 Pounds on DL/SQ and 5 pounds on PR/BP for men
1RM PLUS 5 pounds on DL/SQ, 2 pounds on the PR and 3 pounds on the BP for women

Essentially, we are skipping wave 1 and going right to wave 2 because of our limited time-line.

A: Deadlift
5x72% of (1RM+10/5 pounds)
5x76% of (1RM+ 10/5 pounds)
5 OR MORE x 81% of (1RM+10/5 pounds)

B: Bench Press
5x72% of (1RM+10/5 pounds)
5x76% of (1RM+ 10/5 pounds)
5 OR MORE x 81% of (1RM+10/5 pounds)

Post loads, reps and predictor for both lifts to comments. Prioritize deadlift if you can do only one lift.

6:15

21-15-9 Deadlift 250/165
42-30-18 Strict Push-Up (chest only touches, full lockout)
15-12-9 Dead-Hang Pull-Up

(alternating)

Post time to comments

WOD 101111

Advanced/Intermediate

REST! (or foam roll, MWOD make-up, etc.)

Beginners:

4 rounds:

Run 400 Meters
10 Front Squat 75/55
10 Push-Press 75/55

Post time to comments.

W1W1 - 5/3/1

WOD 101101

5:15

Find the spreadsheet HERE:

- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer

FILL IN YOUR :
1RM PLUS 10 Pounds on DL/SQ and 5 pounds on PR/BP for men
1RM PLUS 5 pounds on DL/SQ, 2 pounds on the PR and 3 pounds on the BP for women

Essentially, we are skipping wave 1 and going right to wave 2 because of our limited time-line.

A:Squat
3x72% of (1RM + 5/2 pounds)
3x76% of (1RM + 5/2 pounds)
3 OR MORE x 81% of (1RM + 5/2 pounds)

Post loads, reps and predictor to comments.

6:15

12-9-6 Squat Clean 155/105
21-15-9 Burpee
15-12-9 Handstand Push-Up

(Alternating)

Post time to comments.

WOD 101109

Row 1000 meters
Run 800 meters
50 KB Swing 1.5/1.0P
50 Burpee
50 Wall-Ball 20/14
Run 1 mile

Post time to comments.

WOD 101101

5:15 and 6:15

W1W1 - 5/3/1

Find the spreadsheet HERE:

- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer

FILL IN YOUR :
1RM PLUS 10 Pounds on DL/SQ and 5 pounds on PR/BP for men
1RM PLUS 5 pounds on DL/SQ, 2 pounds on the PR and 3 pounds on the BP for women

Essentially, we are skipping wave 1 and going right to wave 2 because of our limited time-line.

A:Press
3x72% of (1RM + 5/2 pounds)
3x76% of (1RM + 5/2 pounds)
3 OR MORE x 81% of (1RM + 5/2 pounds)

Post loads, reps and predictor to comments.

B: AMRAP in 15 minutes
7 Push-Press 135/95
12 C2B Pull-Ups/Pull-Ups

Post loads, reps and predictor for part A and rounds for part B to comments.

WOD 101107

Advanced/Intermediate

REST! (or foam roll, MWOD make-up, etc.)

Beginners:

21-15-9 Clapping push-up
42-30-18 Jump squat

Post time to comments

• Fish Oils
• Post-Workout Nutrition
• Hot/Cold Contrast Showers
• Meditation / Sleep
• Epsom Salt Baths
• Massage

Fish Oils: Post-WOD we experience localized inflammation in joints and muscles and well as systemic inflammation. Fish oils are a great, natural anti-inflammatory. Barry Sears, creator of the Zone Diet, says fish oil is "close to a miracle drug." Click here to see this interview with him on the subject. Very compelling stuff. Lots of people ask "how much do I take?" There is a great fish oil calculator on the Whole9 site to help you figure it out.

Where to get them: Trader Joe's sells "odorless" fish oil for $8.99. Cheap, work great, odorless. Highly recommended.

Post-Workout Nutrition: This one is easy: milk. If you opt for chocolate milk, steer clear or brands  with high fructose corn syrup. That stuff is bad news. If you're eating Paleo: sweet potatoes. Especially on Paleo, you want to get most of your daily carbs post-WOD so this is a great chance to load up. Follow it up with fat and proteins post-recovery.

Hot/Cold Contrast Showers: Alternate between 30 seconds of cold water and two minutes of hot water for 3-5 cycles Post-WOD contrast showers can be effective in lowering both heart rate and the levels of lactate in your blood. The locker rooms at Ironworks both have saunas - try the sauna/cold shower technique at longer intervals. It feels great.

Meditation / Sleep: High intensity workouts put a great deal of stress on the central nervous system. Meditation and sleep are the two best ways to recover from this CNS stress.

Sleep - Americans are infamous for their poor sleep habits. On average, we get 5-6 hours a night. Most of us need at least 8. As very active adults, we need more like 7-9 hours, depending on the individual. Magnesium is a natural sleep aid and the better the sleep, the better your recovery will be. Try a few tbs of Natural Calm before bedtime to help your sleep and reduce your stress levels.

Meditation: Five minutes, two times a day. Make a little space for yourself, close your eyes, do nothing, think nothing, just chill. 

Epsom Salt Baths: Epsom Salts (magnesium sulfate) are an anti-inflammatory agent. Add them to a hot bath and they are absorbed through the skin to help reduce muscular pain and general aches. It also helps increase your levels of magnesium and may help reduce water retention. Don't skimp on these - they sell them in large cartons and they're very inexpensive. If you've had a tough WOD, put the whole thing in the bath and enjoy.

Massage: General benefits of massage include pain relief, reduced levels of anxiety and depression, and temporarily reduced blood pressure, heart rate, and state anxiety. For an active athlete, massage is a critical part of recovery and injury prevention. CFEB highly recommends Ed Rockowitz, owner of Ahhh Massage. For the past two years, Ed has been working on CFEB athletes and was the official CrossFit Games masseuse for the 2009 and 2010 Games. This man knows how GSD and help get you recover from a tough workout schedule.

9AM GWPC

TEAM 13S WOD (TEAM MEMBERS ONLY - SPECTATORS WELCOME)

For time:
200 meter overhead barbell carry 135/95

3 Rounds
3 Muscle-Up*
5 Thruster 155/105
10 Burpee to 1' target
15 C2B Pull-Up
20 Double-under

200 meter barbell zercher carry 135/95

*If you cannot do muscle-ups, do band assisted muscle-ups

Noon BIW

A: work up to a 3RM Clean & Jerk starting at minute 0:00

AMRAP in 16 minutes starting at minute 25:00;

Grainger Loop Overhead Barbell Carry 45/30
30 KB Swing 1.5P
30 Burpee

Post load in part A and rounds in part B (partial barbell carries do not count) to comments.

WOD 101104

ON YOUR OWN (there will definitely be groups doing this at 6:30AM and Noon at GWPC - Max will be there 6:30AM; post interest in doing it at 5:15)

W1W1 

W1W1 - 5/3/1

Find the spreadsheet HERE:

- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer

FILL IN YOUR :
1RM PLUS 10 Pounds on DL/SQ and 5 pounds on PR/BP for men
1RM PLUS 5 pounds on DL/SQ, 2 pounds on the PR and 3 pounds on the BP for women

Essentially, we are skipping wave 1 and going right to wave 2 because of our limited time-line.

A: Deadlift
5x67% of (1RM+10/5 pounds)
5x72% of (1RM+ 10/5 pounds)
5 OR MORE x 76% of (1RM+10/5 pounds)

B: Bench Press
5x67% of 1RM plus 5/2 pounds
5x72% of 1RM plus 5/2 pounds
5 OR MORE x 76% of 1RM plus 5/2 pounds

Post loads, reps and predictor for both lifts to comments. Prioritize deadlift if you can do only one lift.

6:15

21-15-9
Deadlift 155/225
Ring Dip

Post time to comments

"Restful" by Pino

WOD 101104

Advanced/Intermediate

REST! (or foam roll, MWOD make-up, etc.)

Beginners:

21-15-9 Thruster 75/55
42-30-18 Jumping C2B Pull-Up

Post time to comments

WOD 101102

5:15

W1W1 - 5/3/1

Find the spreadsheet HERE:

- Go to file
- Go to "download as"
- Go select "excel"
-"Save" file (not "open") to your computer

FILL IN YOUR :
1RM PLUS 10 Pounds on DL/SQ and 5 pounds on PR/BP for men
1RM PLUS 5 pounds on DL/SQ, 2 pounds on the PR and 3 pounds on the BP for women

Essentially, we are skipping wave 1 and going right to wave 2 because of our limited time-line.

A: Squat
5x67% of (1RM+10/5 pounds)
5x72% of (1RM+ 10/5 pounds)
5 OR MORE x 76% of (1RM+10/5 pounds)

Deer in headlights will given a shake weight and made to stand in the corner. If  you don't understand the workout POST QUESTIONS TO COMMENTS!!!

Post loads, reps and predictor to comments.

B: (Optional)

48-30-18

Box Jump 24/20
Walking Lunge steps

6:15

4 Rounds
50 Box Jumps 24/20
50 Walking lunge steps with 25/15 plate overhead

30 minute limit.

Post time to comments.

Four rounds:

Run 800 Meters
15 Burpee
15 C2B Pull-Up/Pull-Up

Post time to comments.