December 15th

Cross Fit:
(source: US Tactical/navyseals.com)

-100 Sit-Ups
-100 Flutter Kicks (4 Count)
-100 Leg Levers

Leg Levers
Lift your feet 6 inches off the floor. Raising both legs approximately 36 inches off the ground, keep your legs straight and off the floor until specified number of repetitions are complete. (source: http://www.military.com/military-fitness/workouts/achieving-washboard-abs)

Boys:

-3xFAIL 95lbs. Bench Press
-3x12 Zotman Curl
-3x10 Dumbbell Shoulder Press
-3x8 Row (machine or dumbbell)
-3x8 Tricep Extension

Girls:

-50 Step Lunges with Weight
-3x12 Leg Press
-3x12 Leg Extension
-3xFAIL Calf Raises
-30 Good Mornings

Verti-Max:

-1x8 quick -warm-up
-5x5 power
-1x12 short jump/high jump
-1x8 quick -cool down