TUESDAY 091117

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

monday 091109

Barbara

• 20 Pull-ups
• 30 Push-ups
• 40 Sit-ups
• 50 Squats

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

TUESDAY 091103

Rest Day

MONDAY 091102

extra wod:

while wearing body armor (20lbs), AMRAP 20 mins:

5 pullups

10 pushups

15 situps

MONDAY 091102

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

SUNDAY 091101

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.