• 6/13/14

    Main – CrossFit (No Measure) High knees m2m (x2) Butt kicks m2m (x2) Hang pwr clean x 12 (empty bar) foam roll – quads/hip flexors Squat Clean (1×2 70%, 1×2 80%, 1×2 85%, 1×2 90%) Metcon (Time) For Time: 800m Run 21 Power Cleans, 115/85 600m run 15 pwr cleans 400m run 9 pwr cleans

  • Coach Kel’s Bday!

    Main – CrossFit (No Measure) Air squat x 20 Hip swing x 10 each leg Banded hip flexor stretch x 60 sec each Couch stretch x 60 each leg Back Squat (1×2 70%, 1×2 80%, 1×2 85%, 1×2 90%) Metcon (Time) For Time: 27 med ball slams 30/20 27 box jumps 24/20″ 27 burpees to

  • 6/11/14

    Main – CrossFit (No Measure) 500m row (50% pace) 15 x back extensions 15 x PVC pass through foam roll – 5 min Metcon (Time) 1000m row 21-15-9 Wall Balls 20/14 KBS 55/35