• 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

  • “Tosh Sprints”

    Main – CrossFit (No Measure) High knees M2M Butt Kicks M2M Calf stretch x 60 sec each Banded hip flexor stretch x 45 sec each 200m jog Metcon (Time) “Tosh Sprints” 200m Run, rest equal time 400m Run, rest equal time 600m Run, rest equal time Repeat this cycle for three rounds. SCALED is two