Strength:
Shoulder Press
Warm up
5-5-3
Work Sets
5-3-1+

Workout Of the Day:
4 rounds for time
20 Deadlifts (165/125) (135/95)
25 Box Jumps (24″/20″)

Finisher: Handstand practice (walk or hold).   Mel’s Favorite

Strength:
Back Squat
~warm up 5-5-3
~work sets 3-3-3+

Workout Of the Day:
Toes to bar–25-20-15-10-5
DB Step ups–12-18-24-30-36

On the step ups, 12 reps would equal 6 each leg, 8 would equal 9 each leg etc. 
(Box=24/20) (DB’s=40s/20s)

All you “Biggest loser” fans, check out how trainer Bob Harper trains his contestants on the show and himself…that’s right, CrossFit!  Its not a fad, its not a race against the clock to beat yourself up as fast as you can.  It’s constantly varied, functional movements performed at high intensity!  We do the common, uncommonly well!