Rest Day

W: Heavy

Shoulder Press 1-1-1-1-1-1-1 reps

5 rounds for time of:

400 Meter run

50 Push ups

50 Sit ups

For Time:

Three rounds, 21-15- and 9 reps,

95 pound Squat

snatch

Chest to bar Pull-ups

Rest Day

50 Workout

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

MG: For time

Double Unders/ Sit ups

50, 40, 30, 20, 10

Rest Day

GGM For Time:

10 Hand stand push ups

10 Burpees

400 Meter run

5 Rounds

For Time:

20 Kettlebell swing 55lb

400 Meter run

5 Rounds

Push ups, Pull ups, Sit ups, Run

400 Meter Run

50 Push Ups

50 Sit Ups

5 Rounds for time

+

Pull ups 7, 5, 3, 2, 1 MAX

Rest Day

Nancy:

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

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Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Rest Day

Kelly

400 Meter Run

30 Box Jumps

30 Wall Balls

5 rounds for time

Cindy

5 Pull ups

10 Push ups

15 Squats

AMRAP 20 min

For time:

30 Muscle Ups

Rest Day

Three rounds for time of:

Row 500 meters
21 Burpees
Run 400 meters

Run 5K

Rest Day

MGW: Score by time

400 Meter Run

30 Box Jumps

30 Push Press

5 Rounds

MG

Run 400 Meters

50 Sit ups

50 Back Extensions

4 rounds

200 Meter Sprints x2

200 Meter Lunges

WGWGWG

Body Wieght Bench Press: Max Reps

Pull Ups: Max Reps

5 Rounds

Incline Bench Press: 10 Reps

Push Ups: 20 Reps

4 Rounds

Decline Bench Press: 10 Reps

Push Ups: 20 Reps

3 Rounds

Rest Day

W: Heavy

Hang power clean and jerk 1-1-1-1-1-1-1 reps

Crossfit Challenge: LUMBERJACK 20

LUMBERJACK 20
Tire Flips (x20)
Run 200 m
KB Swing (x20)
Squad (x20)
Run 200 m
Burpees (x20)
Pull-ups (x20)
Run 200m
Box Jump (x20)
Hang Clean (x20)

Rest Day

M: 60, 120's

Jog 120's Seconds
Sprint 60 Seconds