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
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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
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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!

The Fives

6:30 CrossFit
SWOD: 5 minutes
Dip Practice
(between boxes with assistance of feet or Dip pushup for strength)

WOD:
OTMEM (On the minute Every Minute) 15 minutes
5 Deadlifts
5 Hang Power Cleans
5 Thrusters
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7:30 CrossFit Volleyball
SWOD: 5 minutes
Dip Practice
(between boxes with assistance of feet or Dip pushup for strength)

WOD: AMRAP 12 min. (As Many Rounds As Possible)
5 Burpees
5 Hang Power Cleans
5 Front Squat
5 Push Press

Deadlift, Run, Sit

6:30 CrossFit/ 7:30 CrossFit Volleyball

Warm-up x3: Take your time and work Form/Flexibility and Free range of movement
Pass throughs x10
IR Stretch
Push-ups x10
Squats x 10
Jump Rope x20 (OR 10 Double Unders)
Walk on toes
Walk on Heels
Inch Worm x3
Perfect Stretch x 2/leg

SWOD:
Max Dips (3 attempts)

WOD:
5 RFT
Deadlift (135#) - 15 reps
400 m run
15 Sit-ups (feet under weight)

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

swingsNjump/burp,clean,jump

6:30 - CrossFit
Warmup - x2
Pass throughs x10
Lunges x10 (5/leg)
sit-ups x10
burpess x10
spiderman crawl
Perfect stretch x2/leg

SWOD: 3x5 DB deadlift

WOD: 21-15-9
KB swings (35/55)
Box jump (24"/20")
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7:30 - CrossFit Volleyball
Warmup -
Pass through x10
DU x15/jump rope x30
Inch worm with push up x5
Sit-ups x10
Perfect stretch x2/leg

Speed Work: on 'GO' command
-side shuffle
-side shuffle other side
-gradual build up
-side to side on court (touching corners)
on stomach, push up and sprint

Skill: DB cleans

WOD: 3 RFT
10 burpees
15 DB cleans
21 DU's/50 singles