June 10th, 2010

6:30 - CrossFit
Warmup -x3
Pass throughs x10
Push ups x10
Sit-ups x10
Squats x10
Jump Rope x20
Samson Stretch

Strength:
Chin above bar for time x3

WOD: For Time
50 Thrusters (45#)
40 DU (80 single Jump Rope)
30 KB Swings (55#)
20 Overhead Lunges 10/leg (Hold bar in Snatch position)
10 Burpees

June 8th, 2010

6:30: CrossFit
- 20 min AMRAP
5 jumping pull-ups
10 pushups
15 sit-ups

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7:30: CrossFit Volleyball
- 12 min AMRAP
9 Thrusters
15 Jumping Pull-ups