• 8/19/14

    Main – CrossFit Warm-up (No Measure) 3 rds 30 second samson stretch each leg Sit-ups x 15 Hip-extensions x 10 500m Row (Time) Max Effort 500m Row Metcon (Time) Rest 20 min after the row: Strict Press Biathlon 400m Run 21 Unbroken* Strict Press, 115/75 400m Run 18 Unbroken* Strict Press, 115/75 400m Run 15

  • “Karabel”

    Main – CrossFit (No Measure) 3rds PVC pass thru x 10 PVC overhead squat x 10 Push up x 7 then; foam roll/stretch x 5 min Front Squat (5×7 across) Karabel (Time) 10 RFT of: 3 Power Snatches, 135/95 15 Wall Balls (No Measure) **scale the weight for proper technique as always, if mobility doesn’t

  • Eva

    Main – CrossFit Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-upsTime Cap 60:00 min *Scaled 5RFT: Run 800 meters 15 Kettlebell swings 53#/35# 15 Pull-ups/Ring Rows