Friday

Friday Jan 25 2013 Part 1: Box Squats 10×2 Part 2: AMRAP 20 min: 10 Wall Balls (20/14) 10 Pull Ups 50′ DB OH Lunge (35/25)

Thursday

Thursday Jan 24 2013 Part 1: Bench Press 5×5 Part 2: Double Alternating Tabata: Deadlift Burpee Score is total weight moved on the Deadlift, and total reps of burpees.

Wednesday

Wed. Jan 23 2013 Part 1: Front Squat 3-3-3-3-3 Part 2: 5 rounds for time: 15 Russian Swings 30 Double Unders

Tuesday

Tues. Jan 22 2013 Part 1: Jerk 5×3 Part 2: In 20 min: Run 1 mile 40 Push Ups 50 Sit Ups Max Rep Med Ball Clean (20/14)

Monday

Monday Jan 21 2013 “CrossFit Total” Back squat, 1 rep max Shoulder Press, 1 rep max Deadlift, 1 rep max