• “Death by…”

    Main – CrossFit (No Measure) 2rds – with empty bar Dead lift x 5 Pwr clean x 5 Front squat x 5 Hip extension x 10 Sampson stretch x 45 sec then: Plank Holds: 3 x 90 seconds Rest 1 to 1. Metcon (Weight) Death by Power clean, 10 MIN: 155/105 **chose a weight that

  • 9/22/14

    Main – CrossFit (No Measure) 2rds PVC x 10 Banded front rack stretch x 45 sec each Couch stretch x 45 sec each then; 12 burpees Metcon (Time) For Time: 1k row 50 thrusters (45/35) 40 double unders 30 t2b 20 box jumps (24/20) Back Squat (3×5, across)

  • Fight Gone Bad

    Main – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest