Workout 6

Strength/Skill
1a) KB Rows - 5 sets of 8 reps (per side), heavier than last week. Rest 60 seconds.
1b) Kettlebell Swings – 5 sets of 12, heaviest possible with perfect form. Rest 60 seconds.

Conditioning
21-15-9 reps each of:
Goblet Squats (heavier than earlier this week)
Burpees

Rows - http://www.youtube.com/watch?v=ej9XLPN3mPo
Goblet Squats - http://www.youtube.com/watch?v=QrVgpDOLlgM&feature=related
Burpees - http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv
Kettlebell Swings - http://media.crossfit.com/cf-video/CrossFit_KBSwings.mov

Workout 5

Strength/Skill
1) Practice Deadlift Form; 5 set of 5 reps, heavyish, but perfect form. Rest 60 seconds.
2a) Jumping Pullup Negatives – 5 sets of 3 reps. Jump to the top of the pullup, then lower slowly for 3 seconds each rep. Rest 60sec.
2b) Plank Hold (top of pushup position) – 5 x 40 seconds. Rest 60 seconds.

Conditioning
AMRAP in 8 minutes of:
9 Pushups
15 Situps

Deadlifts - http://www.youtube.com/watch?v=pBv8hEPtrvk (my buddy Scott) - Focus on keeping your back flat, weight in the heels, and the bar brushing your legs during the whole lift.
Pushups - http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.mov

Workout 4

Strength/Skill

1a) Kettlebell Shoulder Press – 5 sets of 5 reps (per side), same weight as last week. Rest 60sec.
1b) Goblet Walking Lunges – 5 sets of 8 reps, same weight as last week. Rest 60 sec.

Conditioning
Complete as many reps as possible in 3 rds of:
1:00 Goblet Squats (same weight as used for lunges)
1:00 Jumping Pullups
1:00 Burpees
Rest 1 minute

Kettlebell Press - http://www.youtube.com/watch?v=kdPSGNnzqJs
Goblet Lunges - http://www.youtube.com/watch?v=e4zZ6DQP5BI
Goblet Squats - http://www.youtube.com/watch?v=QrVgpDOLlgM&feature=related
Jumping Pullups - http://media.crossfit.com/cf-video/jumping-pull-ups.wmv
Burpees - http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv

Workout 3

Strength/Skill
1a) KB Rows - 5 sets of 8 reps (per side), heavy, but full range of motion. Rest 60 seconds.
1b) Kettlebell Swings – 5 sets of 12, heavy,  but with perfect form. Rest 60 seconds.

Conditioning
5 rds for time:
Run 100m
10 Pushups

Rows - http://www.youtube.com/watch?v=ej9XLPN3mPo (pull shoulder blades back and together, then drive elbow back)
Kettlebell Swings - http://media.crossfit.com/cf-video/CrossFit_KBSwings.mov
Pushups - http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.mov

Post weights used and time to complete conditioning to comments.

Workout 2

Strength/Skill
1) Practice Deadlift Form; find a moderate weight that can be done with perfect form for 10 reps.
2a) Jumping Pullup Negatives – 5 sets of 3 reps. Jump to the top of the pullup, then lower slowly for 3 seconds each rep. Rest 60sec.
2b) Plank Hold (top of pushup position) – 5 x 30 seconds. Rest 60 seconds.

Conditioning
5 rounds for time of:
5 Deadlifts (moderate weight)
10  Burpees

Burpees - http://media.crossfit.com/cf-video/CrossFit_Burpees.wmv
Deadlifts - http://www.youtube.com/watch?v=pBv8hEPtrvk (my buddy Scott) - Focus on keeping your back flat, weight in the heels, and the bar brushing your legs during the whole lift.

Post weight used for deadlifts and time to complete conditioning to comments.

Workout 1

Strength/Skill

1a) Kettlebell Shoulder Press – 5 sets of 5 reps (per side) at a moderate weight. Rest 60sec.
1b) Goblet Walking Lunges – 5 sets of 8 reps at a moderate weight. Rest 60 sec.

Conditioning
AMRAP in 8 minutes of:
5 Pushups
10 Situps
15 Squats

Kettlebell Press - http://www.youtube.com/watch?v=kdPSGNnzqJs
Goblet Lunges - http://www.youtube.com/watch?v=e4zZ6DQP5BI
Pushups - http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.mov
Squats - http://media.crossfit.com/cf-video/CrossFit_AirSquats.mov

Post weights used and rounds completed to comments.