End of Week 5/29-6/1

Thursday
4 X 25 meter sprints
60 sec on/60 sec off

4 X 20 Snatch #75
60 sec rest between sets

4 X 15 Burpee
60 sec rest between sets

4 X 10 Thruster #75
60 sec rest between sets

2 mile run

Friday Night
Relay for Life @ Lone Star High School 6PM - 12AM
run, walk, hang out for cancer

Saturday @ store
600AM bike 50 miles
830AM social run

Sunday @ gym
600AM bike 50 miles
900AM run 10 miles

WAG 5/19-5/24

Monday PM social 35 min EZ.  Tabata Floor Wiper and Deadlift
Tuesday track 6 X 800 with 10 PU/SQ between runs.  Rest 2 minutes.
Wednesday PM social 35 minutes EZ. Strength 100 Push Ups/KB Swings/Sit Ups
Thursday AM social interval training
Bring a jump rope, towel or mat, and 2 (5-15#) dumbbells
100 Jump Rope (30 DU's)
400m
50 Power Squats
800m
40 Sit Ups

Don't bring your shake weight!

400m
30 Push Up Rows
800m
20 Thrusters
400m
10-1 inchworms w/press
800m
Saturday 
6AM Program 5-13 miles
620AM Bike 25-35 miles
830AM Social 3-5 miles
10AM CF at the Gym

WAG 5/12-5/17

Monday 
Social 35 minutes and 30 thrusters, 40 push press
Tuesday 
Track 300/400/500/600/800/1000/1200 meters
Wednesday
Social 35 minutes
Thursday
Interval Training
1 mile or 10 minutes
20 push ups/20 ski abs
1 mile or 10 minutes
20 in*outs/20 power squats
1 mile or 10 min
20 burpees
Saturday at FRCo
Program 6AM 5-15 miles
Bike 630AM 25-40 miles and 5-8 run miles
Social 830AM 35 minutes
CrossFit 10AM at the gym

Additional Wednesday
For Time...break up as needed
150 KB Swings
150 Wall Ball

WAG 5/5-5/10

Monday PM social 35 EZ and tabata jump squats
Tuesday AM/PM track 8 X 400 plus 10 push ups and 10 squats on a 3:30-5:00 interval
Wednesday PM social 35 EZ plus 30 superman and 30e bicycle kicks
Thursday AM interval training
2 Rounds
400
20 burpees
400
30 sit ups
400
40 clean/press
400
50 squat
Saturday
6AM 5-13M run
630AM 20-30M bike
830AM 3-6M run plus track

Additional Wednesday
50 snatch
50 dead lift
50 floorwiper
50 box jumps