Diane
21-15-9 reps: 
Deadlifts (225/155 lb.)
Handstand push-ups

Rest Day 

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Check out "X," a photo essay from the CrossFit Journal

In teams of 3: 
7-minute AMRAP: 
50 back squats (135/95 lb.)
50 back squats (185/135 lb.)
Max reps in remaining time (225/155 lb.)

Rest 3 minutes

7-minute AMRAP: 
50 push presses (135/95 lb.)
50 push presses (155/105 lb.)
Max reps in remaining time (185/135 lb.)

Rest 3 minutes

7-minute AMRAP: 
50 hang power cleans (135/95 lb.)
50 hang power cleans (155/105 lb.)
Max reps in remaining time (185/135 lb.)

20-minute AMRAP: 
15-calorie row
15 box jump-overs (24/20 in.)
15 goblet squats (2/1.5 pood)

3 rounds for time: 
10 clean and jerks (135/95 lb.)
400-meter run

Rest Day

____________

Read "A Sip Becomes a Drag" from the CrossFit Journal

Helton
3 rounds for time: 
800-meter run
30 dumbbell squat cleans (50/30 lb.)
30 burpees

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Debbie will be leading Yoga for Athletes on Saturday at 11 a.m.! Be there! Free for members or $15 for visitors. 

3-6-9-12 reps: 
Power snatches (115/80 lb.)
Toes-to-bars

Rest Day

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Read "Weight a Second: Perfecting the Jerk, Part 2" from the CrossFit Journal

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Watch "Meet Monica" and learn about Barbells for Boobs

In teams of 4 or 5, spend 5 minutes at each station: 
Prowler push
Sled pull
Ski erg
D-ball cleans
Yoke carry