Monday 131125

Resting 60 seconds between sets:

Bench press 2-2-2-2-2-2-2-2-2-2

Sunday 131124

Five rounds for time of:

50 Wallball shots, 20 pound ball

Run 400 meters

Willy

"Willy"

Three rounds for time of:

Run 800 meters

225 pound Front squat, 5 reps

Run 200 meters

11 Chest to bar pull-ups

Run 400 meters

12 Kettlebell swings, 2 pood

Thursday 131121

Weighted pull-ups 1-1-1-1-1-1-1 reps

Wednesday 131120

For time:

15 Dumbbell burpee box-overs, 50 pounds, 24" box

315 pound Deadlift, 15 reps

205 pound Overhead squat, 15 reps

15 Muscle-ups

Monday 131118

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Sunday 131117

Hang power snatch 3-3-3-3-3 reps

Lee

"Lee"

Five rounds for time of:

Run 400 meters

345 pound Deadlift, 1 rep

185 pound Squat clean, 3 reps

185 pound Push jerk, 5 reps

3 Muscle-ups

15 foot Rope climb, 1 ascent

Helen

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Wednesday 131113

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep