• Rounds on Rounds

    CrossFit Altius – CrossFit (No Measure) 1 minute of airdyne, easy pace or run 400m then, 2 rds: 5 empty bar cleans 5 wallballs 10 lunges (5 each leg) then, 5 minutes to stretch and foam roll Metcon (Time) On a running clock: 3 RFT: 20 C2B (RX+) Pull-ups (RX) 10 Power Cleans 155/105 (RX+)

  • Chris Speallers WOD

    CrossFit Altius – CrossFit (No Measure) 300m row or 400m run Then, Wrist stretch Pigeon pose stretch Then, 3 rds: 6 thrusters 35/15 6 burpees Chris Spealler’s WOD (Time) 100 Thrusters, 75/55 (RX+) 55/35 (RX) 1000m Row Snatch Grip Push Press (5×2 Snatch Grip Push Press from behind the neck) Overhead Squat (3×2 Overhad Squat)

  • Saturday 1/31

    CrossFit Altius – CrossFit (No Measure) ACDC “Thunderstruck” Burpee warmup Thruster (Work to a 5rm) Metcon (Time) Compare to 8.22.14 (8.15.14 Competitors) 3 RFT: 75 Double Unders 50 Air Squats 25 Cal Row