Johnny Knoxville Log Snatch (courtesy of Paula and Jordan Gravatt of CrossFit Overload)

Friday, September 5, 2008 (GW)

21-15-9:

Squat Clean and Jerk (M- #135, W- #90)
Pull-Ups

"The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable." Rules for the C+J from CrossFit Games

 Another option for running this would be a 15 - 9- 6 format- that is dependent on your clients needs

Taco, Leilani, and Johnny Knoxville from the 5-Day Business Seminar (photo Courtesy of Paula and Jordan Gravatt of CrossFit by Overload)

Thursday, September 4, 2008 (GWM)
Tabata: 32 consecutive intervals of 20 seconds work/10 seconds rest(scoring the overall total will encourage clients to work harder). 

Double-Unders
Push-Press (M- #75, W- #55)
Box Jumps (Rx- 24 Inch Box)
Burpees

5-Day Turnkey Business Seminar in Prescott Arizona

Wednesday, September 3, 2008 (WM)

15 Kettlebell Swings (M- #55, W- #35)
25 Power Cleans (M- #95, W- #65)
800 M Run
15 Kettlebell Swings (M- #55, W- #35)
25 Power Cleans (M- #95, W- #65)
15 Kettlebell Swings (M- #55, W- #35)
800 M Run
25 Power Cleans (M- #95, W- #65)
15 Kettlebell Swings (M- #55, W- #35)

Tuesday, September 2, 2008 (G)

"Angie" CrossFit HQ Benchmark

For time:

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

F riday, August 22, 2008 (W)

3 Rounds for Time:

21 Deadlift (M- #135, W- #90)
15 Back Squats (M- #135, W- #90)
9 Push-Jerks (M- #135, W- #90)