or

Benchmark Monday: “Chelsea”

Bodyweight madness!!!

Every minute on the minute for 30 minutes:

5 pull-ups
10 push ups
15 squats

Track how many rounds you went before overlapping minutes, AND record your total number of completed rounds at the end of 30 minutes:

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9:30 am w/ Joel

Chipper!
200 singles
25 burpees
25 Push press (95/65)
25 Front squats (95/65)
25 MB slams (14/12)
25 KB Swings (24/16)
400 meter run

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CrossFit /Kara Saturday 7/17/10 @ 10:30am

AMRAP 20 mins

10 Push Press (95/65)
10 Wall Balls (20/14)
10 Burpees

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12:30pm lunch club with Joel

Tabata Madness! 1 min. recovery between sets
Partner up!
Tire flips
Tire jumps
MB OVH toss (12/14)
Wheelbarrow between 50ft cone

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6:00AM Friday with Ryan

"Mr. Joshua"

5 Rounds for time of:
400m Run
30 Sit-Ups
15 Deadlifts (try for 60% of 1RM)

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5:45pm w/Joel

50 power squat clean (95/65)
*10 double unders (50 singles) every time you set the bar down

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CrossFit w/Kara Thursday 7/15/10 @12pm & 6:30pm

10,8,6,4,2
Squat cleans (135/95)
50,40,30,20,10
Sit ups

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Wednesday 5:30 W/ Jake

Running is...

For Time: (25 min cap)

400m run
50 squats
400m run
50 wall balls (20/14)
400m run
50 push ups
400m run
50 Squats

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6:00AM Wednesday with Ryan

AMRAP 10:
40 Overhead Walking Lunges
15 Wall Balls

Then:
Back Squat 3-3-3-3-3

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5:45pm w/Joel

Get Fit and Fearless!

20-10-30
Dead lift (135/95)
Tire sit ups
-fence and back
*every minute on the minute perform 5 push ups

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