Monday 080728

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Saturday 080726

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

"Jeremy"

In honor of "Jeremy"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Overhead squats

Burpees

Fran

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster

Pull-ups

Tuesday 080722

Push jerk 3-3-3-3-3 reps

Monday 080721

Row 2K

Sunday 080720

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 080718

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

Thursday 080717

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

15 Push-ups

12 Ring dips

115 pound Push-press, 9 reps

Wednesday 080716

Deadlift 5-5-5-5-5 reps