Workout for 1/15/13:
A. Eight sets of:
Shoulder press @ 20X1
Set 1 - 5 reps
Set 2 - 3 reps
Set 3 - 3 reps
Set 4 - 2 reps
Set 5 - 2 reps
Set 6 - 1 rep
Set 7 - 1 rep
Set 8 - 1 rep
Rest 2 minutes between each set. Use time to mobilize (foam roll/lacross ball/stretch) lower body.

B. Four rounds for time of:
50 double unders
15 wall ball shots
10 toes to bar

(General programming based off of CrossFit Invictus)

Workout for 1/14/13:
A. Four sets of:
dumbbell alternating reverse lunges x 8-10 reps each leg @ 20X1
Rest 90 seconds
chin-ups (supinated/palms facing you) x max reps @ 2110
Rest 90 seconds

B. Three rounds for time of:
8 front squats
400 meter run
(barbell starts on the ground - no racks)

(General programming based off of CrossFit Invictus)

SATURDAY SWEAT FEST

In teams of two , with partners alternating rounds to complete four sets each of:
15 wall balls
10 sit-ups
5 burpee box jump overs

(General programming based off of CrossFit Invictus)

"Cindy"
AMRAP in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

Jun and Ken talk strategy before the workout

Workout for 1/9/13:
A. Six sets of:
Deadlift
Set 1 - 3 reps
Set 2 - 2 reps
Set 3 - 1 rep
Set 4 - 3 reps
Set 5 - 2 reps
Set 6 - 1 rep

Rest 3-4 minutes between sets

B. Using 85% of today's heaviest single, complete the following on he minute, every minute for 10 minutes:
3 deadlifts
6 burpees

(General programming based off of CrossFit Invictus)