November 2010

For time:
40 Double Unders
12 HSPU
12 Ring Dips
12 Push-ups (release hands)
400m Run
9 HSPU
9 Ring Dip
9 Push-ups
400m Run
6 HSPU
6 Ring Dips
6 Push-ups
40 Double Unders

5 Rounds for load:
3 Clean
5 Box Jump
7 KBS
1:30 Rest

Deadlift 5-4-3-2

Fran!
For time:
21-15-9
Thruster 95/65
Pull-up

9:00a Run at “A” Mountain

9:30am Boxing
2:00pm Olympic Lifting

3:00p CrossFit
4:00p Olympic Lifting

For load:
Ring Dips 3-3-3-3-3 (add weight)
Thruster 5-5-5-5-5
KBS 7-7-7-7-7
T2B 9-9-9-9-9

9:00am  5k Row or Open Gym
10:00am  Olympic Lifting

5 rounds for time:
200m Run
15 Double Under
10 Box Jump 24/18

Full Squared Productions

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

6:00pm EVCF Running Club