Monday 091109

Run 5 K

Sunday 091108

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

Friday 091106

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

65 pound Power snatch, 12 reps

10 Push-ups

Thursday 091105

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.

Wednesday 091104

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Monday 091102

Five rounds for time of:

95 pound Snatch, 3 reps

95 pound Overhead squat, 15 reps

Run 400 meters

Compare to 060720.

Sunday 091101

Four rounds, each for time of:

800 meter run

Rest as needed between efforts.

Saturday 091031

For time:

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

Annie

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups

Wednesday 091028

Back Squat 5-5-5-5-5 reps