• 12/31/14

    CrossFit Altius – CrossFit (No Measure) 3rds 10 airsquats 8 push ups 6 strict pull ups Push Press (Test your 1RM) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 31 wall balls (20/14) 20 box jumps (24/20) 14 alternating lunges with plate over head (45/25)

  • 12/30/14

    CrossFit Altius – CrossFit (No Measure) 500m row – easy Couch stretch x 45-60 sec per leg Hip Swing x 15 each leg Metcon (Time) For Time 100 DU 50 KBS 70/55# 25 S2O (115/75) 15 pwr cleans (115/75) 400m run

  • 12/29/14

    CrossFit Altius – CrossFit (No Measure) 2rds 10 x PVC pass thru 10 x OH squat 8 ring rows Samspson stretch x 30 sec each Metcon (Time) For time: 21 Power Snatch, 95/65 21 Burpees 21 Pull-Ups 15 OHS, 95/65 15 Burpees 15 Pull-Ups 9 Squat Snatch, 95/65 9 Burpees 9 Pull-Ups **scale the OH