Run and Squat/Squat,Knee,Press

6:30
4 RFT
400 m run
50 Squats
_______________
7:30
For Time
21-15-9
DB Squat
K2E
DB Push Press
w/ 200m run after each round

Dirty Thirty

For Time
30 box jumps
30 Sit-ups
30 burpees
30 Lunges
30 DB swings
30 Push Press
30 Supermans
30 thrusters
30 jumping pull-ups
_______________________

Cathy Essley- 13?
Jerry Malcolm- 19:15
Jeannie Hanna- 16:00 (JeannieW@magnaok.com)
Codi Winters- 14:03
Steven Lacy- 17:39 : )
Barbie Lacy- 16:41 : (
Lori Kanitz- 16:32

Crossfit Volleyball
Mary Arndt- 10:46
Bailey Brook-10:52
Emily Dailey- 11:10
Diana Hassink- 10:59
Cat Roth- blank
Aubrey Roth- blank

lunge, push, swing/ Burpee box jumps

6:30
10 RFT
50ft. Overhead lunge (55#/35#)
10 pushups
10 KB Swings(55#/35#)
_______________________________
7:30
Strength: Hanging pull up hold for time x3
100 burpee box jumps for time
_____________________________________________
Jeannie/Louise William-Hanna -15:10 (3 RFT)
Lori Kanitz- 20:58
Barbie Lacy- (blank)
Steve Lacy- 25:40
Jackie Barnett- 25:16

Volleyball:
Emily Dailey- 7:52
Amy Schatzzie- 7:44
Mary Arndt- 7:58
Cat Roth- 5:20 (50 reps)

SDHP-JP/Bring the Pain

6:30 - AMRAP - 15 min.
SDHP - 15 reps
Jumping Pull-ups - 21 reps
(Post loads and Round completed)
_________________________________________
7:30 - CrossFit Volleyball
"Bring the Pain"
B2B
Jump Rope
Burpees
Jumping Pull ups
Burpees
Jump Rope
B2B

thrusters-sit/DU-jump-swing

6:30 - CrossFit
5 RFT
Thrusters (55#/35#) - 15 reps
30 sit-ups - (Military style)
__________________________________
7:30 - CrossFit Volleyball
3 RFT
40 DU/80 singles
30 box jumps (20")
20 Kettlebell swings (35#)

Run N Burp/3-6-9

6:30 CrossFit
21-15-9
Farmers Walk(run) (65#/35# DB) 50m
Burpees
-Run forward going down/run backwards coming back/forward going down/backwards to end line to finish
______________________________
7:30 CrossFit Volleyball
AMRAP 3 min/ 3 rnds - w/ 1 min. rest between rounds
3 deadlifts (35#)
6 Push Press (20#/15#)
9 burpees

FGB/Tabata This

6:30 CrossFit
FGB: 3 rounds
1minute per exercise. Move from movement to movement. The clock does not stop between exercises and there is a 1 minute rest between rounds. Keep TOTAL Reps

DB Thrusters (10#/12#)
DB SDHP (25#/35#)
Box Jump (16/20)
DB Push Press (25#/35#)
Jumping Pullups
REST
_____________________________________
7:30 CrossFit Volleyball
Tabata This
8 rounds of 20 sec on/10 sec off. Rest 1 minute between exercises
Lowest rep count of the 8 rounds is your score per exercises

Jumping Pullups
Pushups
Sit-ups
Squats

57 inch box jump...
CrossFit works!