• 8/14/14

    Main – CrossFit (No Measure) 3rds 10 med ball slams (30/20) 10 lunges (5 each) 30 second plank hold Metcon (Time) 4 RFT: 40 airsquats 30 ABMATs 20 SDL High pull (55/35) 10 HSPU’s – kipping is allowed **if you can not kip, or do strict, pike push-ups are the scale. Close Grip Bench Press

  • 8/13/14

    Main – CrossFit Warm-up (No Measure) 500m row (75%) High knees M2M Butt Kicks M2M Air squat x 15 Deadlift (Take 15 min to work to a 3 rep max) Metcon (Weight) EMOMx14 Odd: 7 Dead Lifts, 70% of 3-rep Even: 100m sprint

  • “Double Grace”

    Main – CrossFit Warm-up (No Measure) 2 rounds of 10 reps: Alternating lunges (5 each leg) Sit-ups Back-extensions Empy bar – push press/jerk then; Foam roll – 5 min Double Grace (Time) 60 Clean and Jerks 135/95