• 8/22/14

    Main – CrossFit (No Measure) 2rds 250 row Sampson stretch x 30 seconds each Couch Stretch x 45 sec each side Bench Press (Find your 5 rep max bench press) Metcon (Time) 3 RFT: 75 Double Unders 50 Air Squats 25 Calorie Row **150 singles for scaled

  • 8/21/14

    Main – CrossFit Basic Altius (No Measure) 3 rds: PVC Pass Thru x15 Air Squat x15 Push Up x10 Pull-ups (Strict – 3 x Max Reps unbkn, rest 90 seconds) Metcon (Time) 21-15-9 Burpees Box Jump overs 24/20 Toes to bar **scale for T2B is V ups, NOT knees to elbows.

  • 8/19/14

    Main – CrossFit Warm-up (No Measure) 3 rds 30 second samson stretch each leg Sit-ups x 15 Hip-extensions x 10 500m Row (Time) Max Effort 500m Row Metcon (Time) Rest 20 min after the row: Strict Press Biathlon 400m Run 21 Unbroken* Strict Press, 115/75 400m Run 18 Unbroken* Strict Press, 115/75 400m Run 15