101130

run 400m
then complete 5 rounds of
10x bench press, 185lb
10x kb swing, 28kg
10x band 'bow and arrow'
10x mountain climbers
1x 50 yard sprint

101128

5 rounds of:
8x back squat, 185lb
6x hand stand push up
8x ghd back extension
20x rope slam
10x recline row
then run 800m

Scott: 14:56

101127

-complete 4 rounds with 1min rest between rounds:
20sec sandbag split jump, 60lb bag
10sec rest
20sec recline row
10sec rest
20sec t-stabilization push up
10sec rest
20sec mountain climbers
10sec rest
20sec kb swing, 32kg
-then run 400m,
-then complete
12x sandbag split jump, 60lb bag
12x recline row
12x t-stabilization push up
12x mountain climbers
12x kb swing, 32kg

101126

complete 3 rounds:
8x bench press, 185lb
8x kb rack squat, 100lb
8x pull up
then run 800m
then complete 3 rounds:
6x bench press, 185lb
6x kb rack squat, 100lb
6x pull up

SH: 11:19

101124

run 400m then
10x burpee
20x t-stabilization push up
30x recline row
40x kb high pull, 32kg
50x medicine ball reaches, 12lbs
then run 400m

Scott: 9:06

101123

complete 6 rounds of:
6x box jumps, 24" box (http://media.crossfit.com/cf-video/CrossFit_BoxJumpVariations.wmv)
8x hand stand push ups (http://www.youtube.com/watch?v=8mamouNZzYA)
10x glute-ham sit-up (http://www.youtube.com/watch?v=e7GBuMK1-b0)
12x kettlebell swing, 50lbs (http://media.crossfit.com/cf-video/CrossFit_KBSwings.wmv)
then run 800 meters

Scott: 17:13

101121

complete for time:
run 400m
40x kb high pull, 28kg
40x shoulder-to-shoulder, 70lb
40x band press
run 400m
3x kb rack walk, 56kg
3x 50 yard sprint

Scott: 10:32

101116

6 rounds:
7x lft arm db snatch, 70#, 50#, 50#, 50#, 50#, 50#
7x rt arm db snatch, 70#, 50#, 50#, 50#, 50#, 50#
7x lft arm kb row, 32kg
7x rt arm kb row, 32kg
1x 50 yard sprint
7x mountain climbers
bench press (185# x7, 205# x7, 225# x7, 245# x5, 255# x5, 275# x3)

101115

complete 5 rounds of

10x snatch, 95lbs

10x ghd sit ups

10x wall ball, 20lb ball

1x 50 yards sprint

then run 400m

Scott: 15:13

101114

As many rounds as possible in 15 minutes:
10x ring pull ups
10x kb swing, 28kg
10x burpee
10x t-stabilization push ups (5 rt arm/5 lft arm)
1x kb rack walk, 100lb, 50 yards

Scott: 4 rounds, plus 80% of 5th round

101113

Run 800m
Then complete 4 rounds of
5x back squat, 225#
5x hand stand push up
10x rt arm kb hi pull, 50#
10x lft arm kb hi pull, 50#
Then run 400m
Then 30x rope slams

Scott: 15:10

101110

complete 6 rounds for time:
8x kb swing, 28kg
8x wall ball, 20#
8x recline row
8x right hand plyo-push up
8x left hand plyo push up

SH 9:13

101109

complete 7 rounds
1x 50-yard sprint
6x kb deadlift, 64kg
12x predator band 'bow and arrow'
6x bench press, 225#
12x mountain climbers

101108

complete 4 rounds for time:
20x kb swing, 50#
20x ghd back extension
20x ring push ups
20x ins and outs

Scott: 11:26

101106

complete 2 rounds
30sec recline row
10sec rest
30sec t-stabilization push up
10sec rest
30sec burpee
10sec rest
30sec kb high pull, 28kg
10sec rest
30sec sb split jumps, 85# bag
then run 800m
then complete 12 reps of each of the above exercises

101105

complete 5 rounds of
10x bodyweight bench press, 185#
10x ghd sit ups
10x right arm kb snatch, 50#
10x left arm kb snatch, 50#
10x kb rack squat, 100#

Scott: 17:33

101103

run 800m
20x t-stabilization push ups
30x pull ups
40x sandbag jumping squats, 65#
50x burpees

Scott: 9:15

101102

run 800m
then complete 5 rounds of
8x thrusters, 115#
8x left arm kb row, 32kg
8x right arm kb row, 32kg
16x rope slam
then run 800m

Scott: 16:50

101101

complete 7 rounds of
8x kb swing, 32kg
8x recline row
8x band lunge
8x mb side2side
then
run 400m
then
30x rope slams