Quick Weights

3 rounds, 10 reps each:
Bench/Flys
Shoulder Press/Lateral Raises

Crossfit

Merf (no weight):

Run 1mi
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Run 1mi

Time: 34:38

Crossfit: Fight Gone Bad

Fight Gone Bad:

3 Rounds, 1 min each station:
10lb Dumbell Thrusters (sub for wall balls)
40lb Dumbell Sumo Deadlift Highpulls
Box Jumps
40lb Dumbell Push Press
Cable Rows (sub for rowing for calories)
Rest 1 min

Crossfit

Run 1 mi

6 Rounds:
Run 400m
15 Burpies

Run 1 mi

Ski

Full day of Downhill Skiing

Crossfit

Run 1 mi

3 Rounds:
800m Run
5 L Pull Ups
12 Dips

Run 1 mi

Crossfit

Run 1 mi

4 Rounds:
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
50 Jump and Touch

Run 1 mi

Jog

Jog 4 mi

Weight Workout

Super Sets, Each Group 20-15-10:

40lb DB Incline Bench Press
80lb Lat Pulldowns

25lb DB Flys
25lb DB Curls, seated

Ab Machine
35lb DB Straight Leg Deadlifts

Sprints

10 Rounds
Sprint 100m
Rest 1 min

Avg time: 15.5 sec

Crossfit

Run 1mi

21-15-9
Pull Ups
Dips
Knees to Elbows
Squats

Run 1mi

Crossfit

3-3-3-3-3-3-3 40 lb DB Vertical Press
5-5-5-5-5-5-5 40 lb DB Push Press
7-7-7-7-7-7-7 40 lb DB Push Jerk

Bi and Chest 2 rounds 20 reps

Hike

Camelback Mtn
1.2 miles
2000 vertical

in about 1.5 hours

Crossfit

Run 1 mi

6 Rounds:
Run 400m
10 Burpies

Run 1 mi

Intervals

6 Rounds:
2min run (best 566m)
2min light active rest

Weight Workout

5 Rounds:
10 150lb bench press machine
10 140lb lat pull downs
10 120lb ab machine