• 05/19/14

    Main – CrossFit (No Measure) Warm Up: 5 min of stretching: Super front rack banded stretch Samson Stretch Couch Stretch -Then 3 rds at pace air squat x10 Ring Row x5 Front Squat (1×1@80%/1×1@90%/1×1@95%/1×1@100%) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

  • 05/17/14

    Main – CrossFit (No Measure) Warm Up: Group Stretch Metcon (Time) 3 rds: Airdyne x20 cals Dead Lift x20 225/155# GHD x20 Hip Extension x20

  • 05/16/14

    Main – CrossFit (No Measure) Warm Up: 500m Row 5 min Double Under practice Back Squat (1×3@70%/1×3@80%/1×3@85%/1×3@90%) Metcon (No Measure) EMOM 12 min: Double Unders x20 Box Jump x10 24/20″