Attempted suicide

115/75
thruster x 10
deadlift x 9
squat clean x 8
push press x 7
hang power clean x 6
front squat x 5
push jerk x 4
hangs squat clean x 3
power clean x 2
shoulder press x 1

From CFJAX

Tabata something heavy

Top to bottom:

2 minutes squat clean @155#
Tabata pushups
2 minutes squat clean @155#
Tabata squats
2 minutes squat clean @155#
Tabata Situps

Score is total of each movement in the Tabata, and squat cleans x 15

Tabata is 20 seconds on 10 seconds off, 8 rounds for a total of 4 minutes per movement

Sin City

Max Effort- Shoulder press

then:

For time:

6 rounds for time:

3 Reps Anyway Overhead - 185 lbs
6 Pull Ups (Chest to Bar)
9 Push Ups (Clapping)

From sin city crossfit

Jonestown sprint

Jonestown Sprint

15 burpee pull up
15 push press @ 65
10 burpee pull up
10 push press @ 65

Top to bottom afap

5,4,3,2,1 go 400

top to bottom for time:
50 kb clean and press 16 kg(25 each arm)
run 400m
40 115lb squat cleans
run 400m
30 ring pushups
run 400m
20 pullups
run 400m
10 115lb ohs
run 400m

Same old week

4.12.11
Elliptical 45 minutes
4 minute row
Benchpress/ step-ups
4.13.11
Elliptical 40 minutes
Barbell complex without pushpress
45,55,65,75
4.14.11
Soccer game
4.18.11
Elliptical
Benchpress/step ups/ situps
4.19.11
Soccer game

5 am

45 minute elliptical machine

20 minutes of 135lb benchoress and step ups with 40 lb dumbbells