Crossfit

Run 1 mi

4 Rounds:
7 Pull Ups
11 Dips
400m Run

Run 1 mi

Olympics

With a 95 lb bar

10 Snatches
10 Pull Ups
10 Cleans
10 Pull Ups
10 Power Cleans and Push Press
10 Pull Ups

Weights

2 Rounds

10 - 150 lb Bench Machine
10 - 40 lb dumbell military press

Crossfit

4 Rounds:
10 40 lb DB Clean and Push Press
20 Sit Ups
10 Bench Press Machine, 135 lbs
20 Lateral over the Box Jumps

Crossfit and Jog

Run 1 mi

21-15-9
Pull Ups
Burpies

Run 2 mi

Intervals

9 Rounds:
1 min run
1 min rest, walking

Crossfit

Jog 2 mi

4 Rounds:
10 Pull Ups
20 Push Ups
30 Sit Ups
30 Box Jumps

(Prospect Park)