5 Rounds for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest three minutes between each round.

Post time of each of the five rounds to comments.


Ben and Steve getting after it.  Great workout today!

We haven't talked about the 2009 CrossFit Games in a while.  How are the competitors feeling?  Coming up on March 21st from 8am – noon, Front Range CrossFit will be holding a regional qualifier test run.  ALLathletes are welcome to come and join in.  It will be a great opportunity to feel the pressure of a judge checking out your form.  Let us know if you are planning to attend and we will join you.  You do not need to be participating in the 2009 regional qualifiers to attend and workout.

For those of you that haven't checked out the 2009 CrossFit Games website.  There is an inspiring profile of Chris Spealer of CrossFit Park City on the front page.  Chris weighs 135# and went into day two of the games in first place.  Check out the video too, Matt's behind him in the clean and jerk WOD. 


  1. Clarification: you do not need to be participating in the Regional Games to participate in the test run. Highly recommended and should be a good workout.

  2. TIm M. :

    30:16 Rx’d

  3. Matt :

    18:04 and it was ugly. I’m doing this one again in a week or two.

  4. Jeff McD :

    38:52 with AB, this murdered me… but the group kept me going

  5. James :

    I’m assuming we’re ignoring the 12 minutes of rest time in our reporting — even Chuck Norris can’t do this workout in 6:04.
    5:03/5:34/5:27/6:13/6:29 — 28:36, done Wednesday.

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