• 9/30/14

    Main – CrossFit (No Measure) 3rds Sampson stretch x 30 sec each leg Banded front rack stretch x 30 sec each Air squat x 8 then; Foam roll as needed – 5 min Metcon (Time) For time: 10-9-8-7-6-5-4-3-2-1 Front Squat, 115/75 200m Run after every round. **Rx Plus – 135/95

  • Karen Smith’s Bday!

    Main – CrossFit (No Measure) 2rds 100m jog (or 250 row) Air squat x 10 Back extension x 10 Metcon (Time) For time: 40 Cal. Row 40 Pull Ups 40 KB Swings (53/35lb) 40 Push Ups 40 DU’s 40 ABMATs 40 KB Snatches (53/35lb) -20 each arm 40 Air Squats 400m Run **80 singles, sub

  • 9/27/14

    Main – CrossFit Metcon (Time) 3 RFT: 400m run, with med ball (30/20) 21 KBS (55/35) 21 push ups