• 7/23/14

    Main – CrossFit (No Measure) 2rds 200m jog 30 sec plank hold 10 wall balls then; foam roll quads – 4 min Shoulder Press (Strict shoulder press, 5×5 across) Metcon (AMRAP – Rounds and Reps) 12 min AMRAP Med ball slam x 10 (30/20) Push up x 10 KBS x 15 (55/35) Double Under x

  • “Satan’s Whiskers”

    Main – CrossFit (No Measure) Row 500m (50-60%) Couch Stretch x 60 sec Banded front rack stretch x 60 sec Foam roll – Lats/triceps/quads Metcon (Time) “Satan’s Whiskers” 3 RFT: 10 C2B Pull ups 10 Front Squats, 165/115 10 Burpees Bent Over Row (4×10 1-arm Bench Supported KB Bent Over Row )

  • Lee Green’s Bday!

    Main – CrossFit Warm-up (No Measure) 2rds PVC Pass Thru x15 Air Squat x15 Push Up x10 then; Foam roll – 4 min Front Squat (5×7 Front Squats, across) Metcon (Time) For Time: 42 Cal row, then 6rds 7 OH squats (115/75) 7 T2B 7 Box jumps (30/24) then; 21 pwr cleans (115/75)