Thursday 6/30/11
Strength WOD
Press 3-3-3-3-3
Metcon WOD
20-minute AMRAP
400-meter run
Max rep pullups
Helen
Wednesday 6/22/11
Strength WOD
Press 5-5-5
Metcon WOD
Helen
3 Rounds
400m Run
21 Kettlebell swings (53# m/35# f)
12 Pullups
Push Jerk Progression
Tuesday 6/21/11
Strength WOD
Back squat 5-5-5
Metcon WOD
21 Pullups
5 Press, 5 Push press, 5 Push jerks
15 Pullups
3 Press, 3 Push press, 3 Push jerks
9 Pullups
1 Press, 1 Push press, 1 Push jerks
Annie
Monday 5/16/11
Strength WOD
Press 5-3-3-1
Metcon WOD
Annie
50-40-30-20-10
Double Unders
Situps
A Family Who Rows Together…
Thursday 5/12/11
Strength WOD
Press 5×3
Metcon WOD
2-person teams
Row 1 minute on, 1 minute off for 20 minutes
Press; Swings, Jumps, and Push-Ups
Monday 4/18/2011
Strength WOD
Press 3-3-3-3-3
Metcon WOD
4 Rounds:
20 KB Swing
20 Box Jumps
20 Push-Ups
Wednesday
SWOD
Push Press 3-3-3
WOD
7 Rounds
10 Wallball m20 f14
10 Pull-ups
Monday
5 rounds 
5 Press M95 F65
5 OH squats
5 Dead hang Pull-ups
Tabata Hollow Rocks
Max push-ups in 1 min
Friday
WOD
Row 500 meters
50 Abmat sit-ups
45/35lbs. Shoulder press, 10 reps
Row 400 meters
40 Abmat sit-ups
45/35lbs. Shoulder press, 20 reps
Row 300 meters
30 Abmat sit-up
45/35lbs. Shoulder press, 30 reps
Row 200 meters
20 Abmat sit-ups
45/35lbs. Shoulder press, 40 reps
Row 100 meters
10 Abmat sit-ups
45/35lbs. Shoulder press, 50 reps
Tuesday
Crossfit Total
Press 1-1-1
7 Rounds:
Run 200 meters
14 Alternating kettlebell shoulder press, [M:35, F:20]
21 Box jumps [M:24", F:20″]
Time Cutoff: 20:00
