• East Coast Championship WOD 1

    CrossFit Altius – CrossFit (No Measure) 3rds PVC pass thru x 10 OH squat with pvc x 8 Push up x 6 then; 10 empty bar thrusters, warm up front rack for beginning of WOD 1. Metcon (3 Rounds for reps) With a running clock… 1. at the 0:00, AMRAP 5 of: 10 Bar Facing

  • 11/8/14

    CrossFit Altius – CrossFit Metcon (No Measure) Sled pull “Congo Line”: Men on one sled, women on the other. The clock will be set with 2 min per person. i.e. 5 guys would get 10 min to work. Enjoy…. And these are sprints, not walks. Distance will be chosen accordingly. Bench Press (5×5 across)

  • Halloween…but not really.

    CrossFit Altius – CrossFit (No Measure) 2rds Air squat x 10 Hip swing x 10 each Front Rack stretch x 30 sec per side Metcon (Weight) Every 30 seconds for 5 min: Complete the following… Pwr clean + Front squat (you pick the weight) **the idea is form and technique, no missed reps! Metcon (AMRAP