Quick Crossfit

Run 1 mi

21 Reps:
Pull Ups
Squats
Pushups
Situps
Dips

Run 1 mi

Weight Workout

21-15-9:
1 Arm Snatches
Push Press
Ab Machine

Jog

Run 5k

Weight Workout

Weight Workout

Crossfit

WOD Mod:

Run 1600m
25 Burpies
Run 1200m
30 Burpies
Run 800m

1200m cool down

Crossfit

Run 1mi

21-15-9 Reps:
400m Run
Pull Ups
Dips
Knees to Elbows

400m Run

Run 1mi

Crossfit

Jog 1 mi

10 Rounds:
5 Pull Ups
10 Push Ups
15 Squats

Jog 1 mi

Weight Workout

30 min weight workout, moving randomly from machine to machine

Intervals

6 Rounds
400m Run
Rest 30 sec

Crossfit

4 Rounds:
400m Run
10 Pull Ups
20 Push Ups
30 Squats

Crossfit Run

Run a total of 5k, toward the end:

5 Rounds:
10 push ups
Monkey Bars
10 Squats
5 chin ups

Jog

Jog 2 miles:

Heat Acclimization

Hills

10 Rounds:
100m Hill Sprint
Job back down

Weight Workout

40 lb dumb bell Power Cleans
Tri Extension Machine
Bi Extension Machine

Crossfit

Run 1 mi

4 Rounds:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
50 Jumps

Run 1 mi

Crossfit

Run 1mi

4 Rounds:
400m Run
10 Pull Ups
20 Push Ups
30 Sit Ups

Run 1mi

Jog

Run 5k

Crossfit

Run 1mi

3 Rounds:
10 Feet to Hands
20 24" Box Jumps
30 Sit Ups
40 Squats


Run 1mi

Fast Crossfit

Run 1mi
no rest
21-15-9
Pull Ups
Dips
Run 1mi

Intervals

10 Rounds:
1 Min On, 1 Min Active Rest

Avg distance ~290m