• 9/25/14

    Main – CrossFit (No Measure) Double under practice – 5 min GHD 3×15, rest as needed Shoulder Press (Work to a tough 3, then 3×3 @ that weight) Metcon (Time) 21-15-9 Push press (115/75) Pull up 400m **run will be between each round, finish on the run

  • 9/24/14

    Main – CrossFit Basic Altius (No Measure) 3 rds: PVC Pass Thru x15 Air Squat x15 Push Up x10 Metcon (Time) For time: 50-40-30-20-10 Wall Balls 100-80-60-40-20 Double unders **if doing sinlges, you do triple the wall ball reps, so 50 wall balls, 150 singles, 40 wall balls, 120 singles…etc.

  • “Death by…”

    Main – CrossFit (No Measure) 2rds – with empty bar Dead lift x 5 Pwr clean x 5 Front squat x 5 Hip extension x 10 Sampson stretch x 45 sec then: Plank Holds: 3 x 90 seconds Rest 1 to 1. Metcon (Weight) Death by Power clean, 10 MIN: 155/105 **chose a weight that