• 12/15/14

    CrossFit Altius – CrossFit (No Measure) 2rds 10 med ball slams (30/20) 10 push ups 10 strict pull ups (banded if necessary) Metcon (AMRAP – Rounds and Reps) “Open 13.4″ Climbing Ladder for 7 Minutes 3.6.9.12… Clean and Jerks, 135/95 Toes to Bar **v ups sub for t2b if needed Clean and Jerk (Find today’s

  • 12/13/14

    CrossFit Altius – CrossFit Metcon (Time) Teams of 2: Complete on a running clock 200m run 21-15-9 S2O (115/85) Burpee box jumps (24/20) 200m run *both partners run, then complete 21/21, 15/15, 9/9, alternating each round. Metcon (Time) Then; 75 AMBATs (30/20) “Karen” (20/14) 75 Calorie row *split up work however you see fit Note:

  • 12/12/14

    CrossFit Altius – CrossFit (No Measure) High knees M2M Butt Kicks M2M Walking high kick M2M Hip extension x 12 Air squat x 12 Metcon (Time) 21-15-9 Dead Lift 245/165 Box Jump, 24/20 Wall Ball, 20/14 Metcon (No Measure) Skills EMOMx10: Odd: 50 Double Unders Even: 10 alternating Pistols (5/side) **Jump rope is no more