General Strength training

Lately, I've been focusing on increasing my overall strength in order to improve my times with Crossfit workouts. Each day, I run 2 miles, one in the morning and one at night (to keep the breathing up). Then, I've been going through this work-out plan every other day to increase my overall strength with heavy lifts:

(There is no more than 40 seconds rest between any of these exercises)

1. Leg curl machine
2. Leg extension machine
3. Leg-press machine
4. Straight arm pullover
5. Bench press with barbell
6. Bent over row with barbell
7. Overhead press with barbell
8. Power Cleans
9. Tricep extensions
10. Overhead squats
11. Pull-ups
12. Dips
13. GHD Sit-ups

It's amazing how much my overhead press max has gone up as well as most of the heavier lifts

XFitNY Workout

Ten rounds of:

12 burpees
12 pullups

my time: 16:15

(MOD) "Our greatest glory is not in never falling but in rising every time we fall." Confucious