Monday January 13th, 2014

CoreFit:

3 sets of:
A1. Back Squat x 6-8 reps @ 3011
Rest 45 seconds
A2. Dumbbell Shoulder Press x 6-8 reps @ 2111
Rest 45 seconds
A3. Plank from Elbows x 45-60 seconds
Rest 45 seconds

+
For Max Reps (or Calories):
4 minutes of Airdyne (for Calories)
Rest 60 seconds
3 Minutes of Kettlebell Swings
Rest 60 seconds
2 Minutes of Goblet Squats
Rest 60 seconds
1 Minute of Dumbbell Push Press

CrossFit:

A. Close grip bench press - build to a 1rm
B. Wtd Chin Up pronated medium grip - build to a 1RM
+
Row 2K time trial

Notes:
- 16-18" grip preferably for CGBP
- include BWT in scoring for wtd chin up
- include BWT adjustment in scoring for 2K row.  

http://www.concept2.com/indoor-rowers/training/calculators/weight-adjustment-calculator

post to comments the following: 
A. weight in lbs.
B. weight in lbs, bwt + weight on pull-up
C. time and adjusted time