Monday 070910

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Sunday 070909

Front Squat 1-1-1-1-1-1-1-1-1-1 reps

Friday 070907

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

Elizabeth

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds

Ring dips

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

Sunday 070902

Five rounds for time of:

30 Glute-ham sit-ups

25 Back extensions

Nancy

"Nancy"

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

Saturday 070901

"CrossFit Total"

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

Thursday 070830

Run 5 K

Tuesday 070828

400 meter Walking lunge