• 8/4/14

    Main – CrossFit (No Measure) 3rds 5 burpees 7 airsquats 9 V ups Pull-ups (3 sets, max reps unbroken. Rest 2 min between sets) Metcon (Time) 5 RFT: 7 Dead Lifts, 275/185 30 Air Squats 7 Strict HSPU **scaled, pike push ups, or 14 regular push ups.

  • College Prep

    Main – CrossFit (No Measure) This is a team wod for the class……but a 20 min indy workout for the college kids. Surprise. McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″

  • 8/1/14

    Main – CrossFit (No Measure) Row 500m Pigeon Pose x 60 sec each leg Banded Hip Flexor stretch x 60 sec each Super Front Rack stretch x 60 sec Power Clean (Work up to today’s 1RM – 15 min) Metcon (Weight) 7rds: Every 2 MIN on the MIN 5 Power cleans (70% of max) 30