Rest Day

LUMBERJACK 20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

"Jeremy"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Overhead squats
Burpees

Rest Day

6K Run

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

"Fran"

Three rounds, 21-15- and 9 reps,
for time of:
95 pound Thruster
Pull-ups

Rest Day

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing,
30 reps
30 Pull-ups

Clean and Jerk

1-1-1-1-1-1-1 reps

Rest Day

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Four rounds, each for time of:

800 meter run
Rest as needed between efforts.

For time:

25 Squats 25
Push-ups
25 Pull-ups
25 Sit-ups
50 Squats
50 Push-ups
50 Pull-ups
50 Sit-ups
75 Squats
75 Push-ups
75 Pull-ups
75 Sit-ups

Rest Day

Five rounds for time of:

95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

5K Run

Rest Day

Back squat 1 rep
shoulder press 1 rep
Deadlift 1 rep.
Post total to blog.

Deadlift/Run

15 deadlifts
400 m run
6rounds

Angie

100 Pull Ups
100 Push Ups
100 Sit ups
100 Squats

For Time

Rest Day