• 10/7/14

    Main – CrossFit (No Measure) 3rds 10 airsquats 10 abmats 10 KB swings (light) Metcon (Time) For Time: 800m Run, followed by: 5 RFT: 12 pull ups 9 power snatches (95/65) 6 HSPU’s followed by: 800m Run 20 Burpees

  • “Grace”

    Main – CrossFit (No Measure) 500m row, then 2rds Sampson stretch 30 sec each leg Pigeon Pose x 30-45 sec each PVC pass through x 10 Air squat x 10 Front Squat (5×5, across) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#

  • 10/04/14

    Main – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 30 min: 500m Row 10 Pull Ups