Friday- 08/01/2014

Main – CrossFit (No Measure) 3 Rounds 10 Med ball cleans 200m Run Skill Double unders *If you don’t have double unders, work on them. If you have them, 3 attempts at max unbroken double unders. Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

tuesday- 07/29/2014

Main – CrossFit (No Measure) 2 Rounds 15 Air squats- Hold 3 seconds in bottom 15 Push ups 15 Ring rows Back Squat (4×4@90%) Metcon (Time) “Power Elizabeth” 21-15-9 Power clean 135/95# Ring dips

Saturday- 07/26/2014

Main – CrossFit (No Measure) 2 Rounds 9 Jumping squats 7 Ring rows 5 inch worms Metcon (Time) Partner Workout For time 30 Shoulder to overhead 95/65# 1 Mile run 60 Pull ups 1 Mile run 100 Burpees

Friday- 07/25/2014

Main – CrossFit (No Measure) 3 Rounds 250m Row 15 Wall Balls Metcon (No Measure) 7×7 Strict pull ups Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Wall balls 20/14 5 Box jumps 24/20″ 10 Wall balls 10 Box jumps 15 Wall balls 15 box jumps (Increase by 5 reps each round)