Please watch these videos!!! The music is really loud on the first one so adjust your volume. Turn volume back up for 2nd video. :)

http://media.crossfit.com/cf-video/CrossFit_PushupStandards.mov

http://media.crossfit.com/cf-video/cfj-nov-05/hang-clean.mov

Monday 5-7-2012

Strength
Hang Clean
3-3-3-3-3

WOD
"JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups

http://library.crossfit.com/free/pdf/15_03_Nutrition_Full_Issue.pdf

Friday 5-4-2012

Strength 
Push Press 5-3-1-1-1 
Bent Over Rows 5-5-5-5-5 (all same weight) 


 WOD 
AMRAP 10 min 
15 Tuck Jumps 
15 Push Ups

Thursday 5-3-2012

WOD

21-15-9
Pull Ups
Wallballs
Deadlifts 245/155
 

Wednesday 5-2-2012

Strength 
Snatch
5X5 or Form Work

WOD
4 Rounds for time:
Run 400m
8 HSPU
10 Pistols each leg
12 Burpees

Tuesday 5-1-2012

WOD 

AMRAP 20MIN
10 TTB
20 Push Ups
30 KB Swings
40 Singles