or

12:30pm w/Joel

4 rounds for time
10 hang clean(115/85)
15 burpees
100 meter run

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6:00AM Friday with Ryan

500m Row
40 Wall Balls (20#/14#)
30 Burpees
20 Pull-ups
10 Snatches (95#/65#)
800m Run

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CrossFit w/Kara Friday 7/30/10 @ 7am

Every minute on the minute...
5 KB Swings (24/16)
Max OH Squats (95/65)
Until you reach 100 total OH Squats!

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5:45pm w/Jaz

Chipper!
Every exercise will contain 60 reps performed 1X through
BB push press (30/45)
Box Jumps
Lunge Walks
Double unders (200 singles)
KB swings (24/16)
cal row

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6:00AM Thursday with Ryan

3 rounds for time of:
800m Run
20 Thrusters (85#/55#)

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6:00 and 7:00AM Wednesday with Ryan

AMRAP 15 min:
10 Wall Ball (20#14#)
10 Box Jumps
10 Push-ups
10 Double-unders

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5:45 pm w/Joel

AMRAP (as many reps as possible)
3 rounds through 2 min. on ea. exercise 1 min. between exercises
Ground to OVH (95/65)
Burpees
Front Squats (95/65-butt to ball!)

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6:00AM Tuesday with Ryan

3 Rounds for time of:
30 Toes-to-bar
21 Ground-to-overhead (95#/65#)

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Benchmark Monday: Diane

Diane

21-15-9
Deadlifts (225/155)
Handstand Pushups

scaled_hspu.bmp

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9:30am and 10:30am with Joel

7 rounds
7 Hang Cleans (135/85)
5 Front squats (135/85)
10 double unders
9:30
Ed-21:11
Amy-21:22
Austin
James
10:30
Jessica-13:14
Nick-13:37Rx
Blair-16:44Rx
Trey-17:25 Rx
Shana-20:53
Johnny -17:40
Christian;16

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