• 9/22/14

    Main – CrossFit (No Measure) 2rds PVC x 10 Banded front rack stretch x 45 sec each Couch stretch x 45 sec each then; 12 burpees Metcon (Time) For Time: 1k row 50 thrusters (45/35) 40 double unders 30 t2b 20 box jumps (24/20) Back Squat (3×5, across)

  • Fight Gone Bad

    Main – CrossFit Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

  • 9/19/14

    Main – CrossFit (No Measure) 2rds Med ball slam x 10 GHD x 10 Hip swing x 10 each then; banded front rack stretch Clean and Jerk (EMOM 8 min: 2 reps each min, you pick the weight) Metcon (Time) For time: 100 Double unders followed by: 21-15-9 of: KBS, 70/55 Burpees Followed by: 100