Elizabeth

Jordan works on
the tuck sit.







"Elizabeth"

Clean (benchmark weight is 135 for fellas and 95 for the ladies.)
Ring Dips

21-15-9 reps

For time.

Scale your weight as needed. Use the best form possible and
keep the intensity up.

Good luck!

pullups, broad jumps, and lunges

Jeff and Trevor learn
Turkish get ups







5 strict pullups
10 standing broad jumps
2 laps speed lunges

5 rounds for time

Izzy does push ups
to failure!







20 DB Thruster
5 L-sits (10 sec hold)

3 rounds for time

Squats and Deadlifts

Back Squat 1-1-1-1-1

Dead Lift 1-1-1-1-1

Don't forget what

it's all about!

Rest Day

25's

25 Clean and Press 16lb kb
25 Wall Ball
25 GHSU
25 Back Extensions
25 Double Unders


For Time

50 pullups

50 decline pushups

50 sit ups

50 air squats

for time

Fran

"Fran"

21-15-9
Thrusters
Pullups

for time.

Males use 95lbs
Females use 65lbs

Hills, Burpees, Pullups 5's

Crossfit Class 1800
Glad to be alive!




5 hills
5 burpees
5 pullups

3 rounds for time

MONDAY

20 GHD Extensions
20 GHD Situps
20 Squats
20 Pushpress

Rounds for Time in 20 minutes

Ski Apache in Ruidoso, NM

Sunday

Charles has
dropped 12lbs in less
than 3 weeks! Great Work!





Rest Day

Plyos

20 tuck jumps

10 split lunge jumps

5 single leg bounds (each leg)

perform 4 rounds of this 

follow with 

5 x 100 meter sprints

for time

Kettlebells

1-10-1 db thrusters

then, do 3 rounds for time

20 Kettlebell swings

10 KB push press (each arm)

10 Burpees

Mike loves the pain!






Double Unders
Situps

50-40-30-20-10 Reps of each

Rounds For Time

Compare to 11/12/07

Legs and Burpees

Valerie learns to
deadlift



10 Overhead Squats
2 Laps speed lunges
10 burpees

4 rounds for time

10 Ring Dips
10 Renegade Row (each arm)
20 Rocky Crunches

4 rounds for time

30 Hang Cleans
30 Air Squats
10 Hills on Cycle

For time

Rest Day

Today is a beautiful day!
Get out and run!

5k

for time

5 Stool Laps

50 Air Squats

50 Reverse Crunch

4x for time

Trevor does Kb Snatch!
Congrats to LSU Trevor!

National Champions!

"Nancy"

Run 400 meters
15 Overhead Squats (95lb)

5 rounds for time

The Lunch Time Gang

Breathing Ladder

1-10-1 Dumbell Thrusters
50Ring Row
50Box Jumps

For Time

25 Power Cleans
25 KB Swings
25 Glute-Ham Situps

3 Rounds for time

Monday workout

20 Push ups

10 Lunges (each leg)

20 Back extensions

30 Sit ups

5 rounds for time

Sprints and Burpees

Sprint 100 meters
10 Burpees

5 rounds for time