• 05/22/14

    Main – CrossFit Make sure you watch Nathan this weekend at Regionals. Go to games.crossfit.com for live streams all weekend long!! Good luck Coach!! (No Measure) Warm Up: Banded Super Front Rack Stretch 1×60 sec each arm twice Air Squats x20 PVC Pass Thru x20 Squat Clean (1×1@80%/1×1@90%/1×1@95%/1×1@100% don’t try to PR) Metcon (Time) 4500/3000#

  • 05/21/14

    Main – CrossFit (No Measure) Warm Up: 3 rds: M2M Lunges M2M High Knees M2M Butt Kicks Plank (3×60 sec) 3×60 sec w/60 sec rest between *You can add weight if you can. Start light and add additional each round Metcon (Time) 4 Rds: Run x200m Abmats x20 Med Ball Clean x15 20/14# -Rest 5

  • 05/20/14

    Main – CrossFit (No Measure) Warm Up: PVC pass thru x20 3 rds with pace: Med ball slam x10 Jump Squat x10 Push Up x10 Push Press (1×1@80%/1×1@90%/1×1@95%/1×1@100% don’t try to PR) Metcon (AMRAP – Rounds and Reps) AMRAP 10 min: KB Swing x12 70/53# Box Jumps x12 24/20″ Burpees x12