Ladder Drill
1-2-3-4-5-6-7-6-5-4-3-2-1
Pull-ups/Push-ups/Sit-ups/Squats

2 person Deadlift team:
15 reps of 65lbs
12 reps of 95lbs
9 reps of 135lbs
6 reps of 185lbs
3 reps of 225lbs

Extra Credit:
Tabata KB/DB swings

21 - 15 - 9 - 3 reps for time of:
Tuck Jumps
Wall-Ball
Burpees
Thrusters
Sit-ups
Sumo Deadlift High-pull

1 Round for time
50 Back Squats
50 Dumbbell Curl and Press
50 Air Squats
50 Pull ups
50 Jump Ropes
50 Push ups

4 rounds for time of:
25   Lunges
50   Squats
50   Sit-ups
100   Jump rope
2   Muscle-ups

10 rounds of:
10   Burpees
10   Pull-ups

4 rounds for time of:
30   Calorie row
10   GHD Wall-Ball
100   Jump rope
10   Knees to Elbows
100   Jump rope
10   Push-ups

Kids Martial Arts and Fitness class

CrossFit Group Class
5 rounds of:
10   Thrusters 95lbs/75lbs
10   Burpees
10   GHD Sit-ups
2   Muscle-ups

Kids Martial Arts and Fitness class

CrossFit Group Class
3 rounds of:
50   Sit-ups
21   Deadlift 185lbs/95lbs
30   Box-Jumps
20   KB swings

Kids Martial Arts and Fitness class

CrossFit Group Class
25 minutes of:
250   meter row
5   Pull-ups
10   Push-ups
15   Squats

24 - 20 - 16 - 12 - 8 - 4 reps of:
Floor Wipers 135lbs/95lbs
Slam-Ball
Ab roll-out
SDHP KB 53lbs/35lbs
Box Jumps
Start each round with: 100 Jump rope