Thurs. April, 30

10,9,8,..1 of:

Push Press
Box Jumps
Clapping Push Up
KTE's
Jumping Squats

or

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

http://media.crossfit.com/cf-video/CrossFit_ElizabethRxd.mov

Tues. April, 28

3 RFT:

15 Hang Power Cleans
20 Push ups
25 Air Squats

Mon. April, 27

5 RFT:

10 Thrusters (95/65)
10 KB Swings
10 Pullups

Thurs. April, 23

4 RFT:

20 Burpees
20 Sit Ups
20 Box Jumps

Wed. April, 22

"Jackie"

1000m Row
50 Thrusters (45#)
30 Pull ups

Tues. April, 21

3 RFT:

25 Air Squats
20 Sit Ups
15 Push Ups
10 Box Jumps

Mon. April, 20

http://media.crossfit.com/cf-video/CrossFitNorCal_FirefighterFran.mov

"Fran"
21, 15, 9 of:
Thrusters (95, 65)
Pull Ups

Sat. April, 18

4 RFT:

20 Thrusters (65, 45)
20 Pull Ups
20 Box Jumps

Fri. April, 17

20 Min AMRAP:

10 Pull Ups
15 Burpees
20 KB Swings

Thurs. April, 16

21, 15, 9 of:

Push Jerk (95, 75)
Dead Lift (135, 95)
Box Jump 24"

Wed. April, 15

"Helen"

3 RFT:

400m Row/Run
21 KB Swings (50, 35)
12 Pull Ups

Tues. April, 14

"Dirty 30"

30 Reps of:
Push Press (75, 55)
Ring Dips
Box Jumps
Hang Squat Cleans (95, 75)
KB Swings
Burpees

Mon. April, 13

4 RFT:

5 Pull Ups
10 Push Ups
15 OHS (95, 55)
Row 250

Fri. April, 10

"Grace"

30 Reps for Time:

135#, 95# Clean and Jerk

Thurs. April, 9

4 RFT:
1 Building Lap
50 Air Squats

Wed. April, 8

21, 15, 9 of:

Thrusters (95, 65)
SDHP (95, 65)
50 FT Overhead Plate Lunge

Tues. April, 7

21, 15, 9 of:

Dead Lift (135, 95)
Box Jump (24")
Push Press (95, 65)

Mon. April, 6

7 RFT:
250m Row
10 Pull Ups
15 Push Ups
20 Air Squats

Fri. April, 3

15, 12, 9:

225# DL
Ring Dips
Box Jumps 24"

Thurs. April 2

"Angus"

3 RFT:

10 Thrusters (135#, 95#)
12 Pull Ups
25 Burpees

Wed. April, 1

4 RFT:

500m Row
15 Box Jumps
15 Push Ups

Tues. March, 31

3 RFT:
One minute rest between rounds:

20 GHD Sit Ups
25 Pull Ups
30 MB DL
40 KB Swings

Total time minus 2 minute break.