• “TEAM DT”

    Main – CrossFit Warm-up (No Measure) *3 rds: 10 Shoulder Pass Through 10 Lunges 10 strict press empty bar *Banded Super Front Rack Stretch 60 sec each arm (No Measure) Review and work Hang Clean form as a group Metcon (Time) “Team DT” 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power

  • 8/29/14

    Main – CrossFit (No Measure) 15-12-9 PVC thrusters ABMATs 5 Min – stretch/mobility Metcon (Weight) NOT FOR TIME: 200m Double KB Farmers Carry, 55/35 20 med ball sit ups 30/20 100m Single KB Baby Carry, 55/35 – hold KB in crossed arms on your chest 20 GHD sit ups 100m single KB overhead walk 55/35

  • 8/28/14

    Main – CrossFit (No Measure) 2rds PVC pass thru x 15 Jump Squat x 10 High Kick M2M Calf Stretch x 60 sec each Metcon (Time) 3 RFT: 30 Calorie Row 30 KBS, 55/35 30 BJ, 24/20 **depending on how you feel after yesterday’s work load, scale as much as needed! Don’t be a hero,