• 10/29/14

    CrossFit Altius – CrossFit (No Measure) 2rds Air squat x 12 Hip swing x 10 each leg Sampson stretch x 30 sec each Back Squat (8×4, across (75%)) Metcon (5 Rounds for reps) With a running clock, Teams of two complete as much work as possible at each station (1 athlete works at a time:):

  • 10/28/14

    Main – CrossFit (No Measure) Warmup: 2rds Walking lunge x 20 (10 per leg) PVC pass thru x 10 PVC shoulder press x 10 Banded hip flexor stretch x 30 sec Metcon (Time) For time: 1,000 Meter Row 40 Pull-Ups 30 Thrusters (95/65) 20 Lateral Barbell Burpees

  • 10/27/14

    Main – CrossFit (No Measure) Warm up: 3rds 10 squats 5 ring rows High Knees M2M Conditioning: EMOM: 6 min 5 burpee box jumps (24/20) **work on speed from the burpee directly into the box jump Metcon (AMRAP – Rounds and Reps) AMRAP 8 3-6-9-12… of: Power Cleans, 135/95 Calorie Row Continue pattern, adding 3