WOD
4 Rounds
30 Double-Unders
20 Overhead Walking Lunges (45/25)
10 Squat thrust Overhead Press (45/25)
Out of town workout

4 Rounds
30 Jump Tucks
20 Walking Lunges
10 Burpees

WOD
Tabata
This is 20 seconds of exercise followed by 10 seconds of rest for 8 intervals. Score is lowest number of reps in any interval for each exercise.
Pullups
Squats
Pushups
Sit ups
Out of town workout
Tabata
This is 20 seconds of exercise followed by 10 seconds of rest for 8 intervals. Score is lowest number of reps in any interval [...]

WOD
4 Rounds
15 Med ball Cleans into Wallballs (20/10)
20 Kettlebell Swings (52/35)
Then
75 Situps
Out of town workout
100 reps of
Do these movements one right after the other as fast as you can. 1 rep is completion of each movement straight through.
Squat Jump
Burpee
Pushup
Burpee

Tomorrow is the Crossfit Total Challenge. You don’t have to be signed up to come to the Saturday classes. See you all there!
WOD
As many rounds as possible in 14 min.
7 Overhead Squat (65/45)
7 Knees to Elbows
7 Burpees
Out of town workout
As many rounds as possible in 10 min.
7 Burpees
14 Sit ups

Remember to register for the Crossfit Total Challenge!
WOD
Push Press
2-2-2-2-2-2
Then—–
As many rounds as possible in 5 min of:
5 Pushups
10 squats
Out of town workouts
100 Jump Squats
100 Burpees
Rest 10 min.
Run 1 mile

Remember to register for the Crossfit Total Challenge!
WOD
21-15-9
Burpees
Pullups
Wallballs (20/10)

Out of town workout
Run 400 meters
21-18-15-12-9
Burpees
Box Jumps

Remember to register for the Crossfit Total Challenge!
WOD
This workout is done with a partner. Only one person can work at a time. The goal is to complete all of this work in as little time as possible. The work does not have to be split evenly. You may not go to the next excercise until [...]

Make sure to register for the Crossfit Total Challenge!
WOD
5 Rounds
5 Thrusters (135/95)
10 Ring Pushups
20 Sit ups
Out of town workout
5 Rounds
5 Handstand Pushups
10 Squats
15 Burpees

WOD
3 min. Row for max calories
Rest 2 min.
3 min Thrusters max reps (65/45)
rest 2 min.
3 min max Pullups
Rest 2 min.
3 min Burpees max reps
Out of town workout
3 min. Box Jump for reps
Rest 2 min.
3 min max Pushups
Rest 2 min.
3 min Burpees max reps

WOD
5 Rounds
10 Rolling Burpees
10 Deadlift (185/135)
Out of town workout
10 Rounds
10 Rolling Burpees (Do a burpee back to the floor roll over and jump)
20 Sit-ups