Barbara

5 rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

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Here's a workout borrowed from CrossFit Omaha

3 rounds for time of:
50 Double Unders (or sub tuck jumps)
40 Box Jumps (20 inch)
30 Thrusters (95lbs)
20 Pullups
10 Overhead Squats (95lbs/65lbs)

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5 rounds for time of:

Run 400 meters
21 Dumbbell swings, 55lbs
21 Thrusters, 75lbs

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Front Squat
5-5-5-5-5

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Cooldown
Work on ab mat situps
If you do not have access to an ab mat, you can substitute a large, rolled up bath towel.

CrossFit Baseball

Set up four cones at least 40 feet apart, similar to a baseball diamond. At the first cone, perform ten reps of the first exercise listed below, run to the second cone, perform 10 pushups, run to the third cone, perform 10 squats, run to the fourth cone, perform 10 crunches, then complete the round by running to the first cone. Perform 10 reps of the second exercise and start the cycle again. Exercises at cones 2, 3 & 4 remain the same. Exercises at cone 1 are as follows:

Dumbbell Swing
Box jump
Walking Lunge
Burpee
Tuck Jump
Broad Jummp
Beck's Burpee

How many rounds can you complete in 15 minutes.

Front Squat 5-5-5-5-5 reps

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"Elizabeth"

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

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Cindy

As many rounds as possible in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

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Rest Day

Had a great time at the Linkin Park Concert!!!!!!

Active Rest

Do something fun for at least 30 minutes