Update on my last couple Workouts

K and I have been following a morning p90X cardio and evening crossfit schedule. We have also been trying to follow the zone diet. We have overall been succeeding at the above task.
Here are our last couple workouts.
I usually do the CF warm-up before starting CF:
Overhead Squat with broomstick
Sit-up
Back-extension
Samson Stretch
Pull-up
Dip
Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup.
M: Kenpo X, Barbara (CF), which is 5 rounds for time of 20 kipping pull-ups, 30 push ups, 40 situps, and 50 squats. rest 3 min. in between rounds...only we didn't rest in between rounds, because I didn't read that until afterward. L: 21 min. K: 25 min (scaled).

T: Cardio: Double Unders. Three rounds for time of: 36 pullups, 36 dips, and 75 Squats. L: 15min 40sec. K: 24p24d&75s: 13min30sec (S).

W: 15 min of as many D.U. as possible, K was teaching aerobics, Grace (CF): Clean and Jerk 135 lbs 30 reps for time. L: 5 min. 20 sec. K: 50lbs. 5min. 20 sec.

R: A much needed REST DAY!

F: CardioX. Power Cleans 1-1-1-1-1-1-1 (max). I don't have bumper plates :-( sad equipment is what I have actually, but I can't complain much)! L:135-155-160-165-170-175-175. This was one of my first attempts at doing PCs. My equipment is homemade/from the market here in Mongolia (think old school sand filled weights that maybe your Dad owned) Also, if you even think about dropping the purchased weights they would probably break. K: 65-70-75-80-75-75-75.

Sat: Fran: 3 rounds of 21-15-9 of Thrusters 95 lbs and Pull ups. (So, 21 T's then 21 P's and so on). L: 5 min 6.46 sec. K: 10min 36 sec. (Scaled).

Sun: D.U. Push Jerk 1-1-1-1-1-1-1. L: 145, 155, 165 x5, 125 x3 K: 95, 100,105,110, 95x2

M: REST

T: D.U. 3 rounds of 50 lunges, 50 standing broad jumps, 20 Double Unders. L: 16:28. K: 18:28 (subbed D.U.s for high-knee jumps)

W: Cardio, Body Weight Bench Max reps and Max Pull ups. L: 150 lbs reps: 20, 20, 10, 10 10. pull-ups 30 x5. K: 95 x12, 117 x4 +105 x6, 105 x10 3 times. pull ups 20 reps x5 (s).
R: REST
F: REST