or

6:45pm w/Missy

3 Rounds for Time:

20 KB Ground to Overhead (16/12)
20 C2B Pull Ups
20 Wall Balls (20/14)

It's Go Time!!! (Thanks Ryan!)

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6:00AM Wednesday with Ryan

3 Rounds, for time:
20 KB Ground to Overhead (16kg/12kg)
20 C2B Pull-Ups
20 Wallballs (20#/14#)

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5:45 pm with Joel

60 dead lifts (135/95)
penalty: for every time you set the bar down/or pause longer than 1 sec. on the ground, you have to perform 5 box jumps and 5 pull ups after the dead lifts
800 meter run

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6:00AM Tuesday with Ryan

Snatch Balance 5-5-3-3-3-1-1-1

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CrossFit w/Kara Tuesday 6/8/10 @ 12pm & 6:30pm

5 Rounds:

7 Power cleans (175/105)
9 Pull ups
400m run

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12:30 Lunch Club and 6pm with Joel

400 meter run
50 DB burpee thrusters
400 meter run

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6:00 AM Friday with Ryan

For time:

50 Thrusters (135#/95#)

At the top of each minute do 3 Burpees and 3 Knees-to-Elbow.

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5:45 pm with Joel

Tabata madness!

20 sec. on, 10 sec. off for 8 rounds on each exercise, 1 min. between exercises

Barbell thrusters (65/45)
Barbell SDLHP (65/45)
Push ups
Sprints between 50 ft cones

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CrossFit w/Kara Thursday 6/3/10 @ 12pm & 6:30pm

5 Rounds for time:
5 Ground to overhead however (155/105)
10 Burpees

Please post feedback and comments...I want to know what you're thinking!!! Do you have any requests of things you want to work on??

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5:30 Wednesday CrossFit w/ Jake

Strength and Power

5 rounds for time:

5 power cleans (155/115)
30 Double Unders

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