• 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

  • 9/15/14

    Main – CrossFit (No Measure) 2rds PVC pass thru x 10 Pwr snatch x 8 (coaches work on high elbows, bar path) Overhead squat x 6 then; 300m row Metcon (AMRAP – Reps) AMRAP 10: 50 Bar Facing Burpees 30 Power Snatches, 135/95 10 strict pull ups 10 ring dips Front Squat (5×5, across (approx