• 10/24/14

    Main – CrossFit Warm-up (No Measure) 3rds ABMATs x 10 Airsquat x 8 Sampson stretch x 30 sec Front Squat (EMOM 8 min: 3 reps each min, you pick the weight) Metcon (Time) For time: 10-8-6-4-2 Clean and Jerk, 135/95 2 rounds of “Cindy” after every set Cindy = 5 pull ups, 10 push ups,

  • 10/23/14

    Main – CrossFit (No Measure) Foam roll/stretch – 7 min then: 4rds Plank hold 60 sec, rest 60 sec Metcon (Time) “Fran” 21-15-9 Thrusters 95/65 Pull ups

  • 10/22/14

    Main – CrossFit (No Measure) 2rds Sampson stretch x 30 sec each Hip swing x 10 each PVC overhead lunge x 12 (total) Front Squat (5×4, 75%) Metcon (Time) For Time: 15 KBS (70/55) 200m run 15 box jump overs (24/20) 200m 10 KBS 400m 10 box jump overs 400m 5 KBS 800m 5 box