• 9/19/14

    Main – CrossFit (No Measure) 2rds Med ball slam x 10 GHD x 10 Hip swing x 10 each then; banded front rack stretch Clean and Jerk (EMOM 8 min: 2 reps each min, you pick the weight) Metcon (Time) For time: 100 Double unders followed by: 21-15-9 of: KBS, 70/55 Burpees Followed by: 100

  • The Birthday Wod…of Sir Jon Embler

    Main – CrossFit (No Measure) 3rds Airsquat x 10 V-up x 10 then; Foam roll 5 min Metcon (Time) For Time: Wall ball x 25 (20/14) 200m run Box jump x 25 (24/20) Rope Climb x 4 (15′) Box jump x 25 200m run Wall ball x 25 **rope climb scale is 15 strict chin

  • 9/17/14

    Main – CrossFit (No Measure) Row 500 – 75% pace KBS x 15, light Hip Extension x 10 Deadlift (10-8-6-4-2, climbing. Post final weight) Metcon (No Measure) Accessory Work 2 rounds of: :30 on, :30 off L-Sit – scale is 60 sec plank hold Superman Hold GHD Hold – scale is 30 sec hollow body