• 10/13/14

    Main – CrossFit (No Measure) 3rds Burpee x 5 Alternating lunge x 5 each leg 5 ring rows then; 5 min foam roll or stretch Back Squat (6×6, across) Metcon (Time) For Time: Pull ups – 20-15-10-5 reps Thrusters, 95/65 – 30-20-10-5 reps

  • 10/11/14

    Main – CrossFit Metcon (Time) Team WOD: 5rds 200m run 20 shoulder to overhead (115/75) 20 burpee box jump overs (24/20) **teams must run together, but all other work may be broken up anyway possible.

  • 10/10/14

    Main – CrossFit Warm-up (No Measure) 5 min foam roll Banded front rack stretch x 30 sec Pigeon Pose x 30 sec Med ball slam x 15 (30/20) Front Squat (5×1, across @ 90%) Metcon (Time) 5RFT: 12 KBS, 70/55 12 Toes to bar (scale = v ups) 250m Row