lunge, push, swing/ Burpee box jumps

6:30
10 RFT
50ft. Overhead lunge (55#/35#)
10 pushups
10 KB Swings(55#/35#)
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7:30
Strength: Hanging pull up hold for time x3
100 burpee box jumps for time
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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)
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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)
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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
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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
_____________________________________
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
______________________________
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)