• 17APR
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    Thursday 140417

    Main – CrossFit Metcon Wall Balls, KBS with Burpees and Run (Time) 3 Rounds 20 Wall Balls 20/14lb 15 KBS 53/35lb 10 Burpees 400m Run Skill 2 minute AMRAP: Double Unders Rest 1 minute 2 minute AMRAP: Double Unders

  • 16APR
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    Wednesday 140416

    Main – CrossFit Skill Overhead Squat (5×10 Slow OHS 45/35lb work on positioning and tech) Metcon Metcon (Time) 10 RFT 10 Toes to Bar 10 Ground to Overhead 95/65lbBegginers Athletes CLEAN AND JERK ONLY, choose a weight thats manageable to perform 10 reps unbroken. Advance Athletes you can choose any style you want power snatch

  • 15APR
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    Tuesday 140415

    Main – CrossFit Weightlifting Snatch (Any style. 4×1 Heavy. Rest 90 seconds.) Weightlifting Romanian Deadlifts (4×5. Rest 60 seconds.) Metcon Mainsite 140411 (AMRAP – Reps) With a running clock set at 12 minutes 1 minute ME Box Jumps 30″/24″ 1 minute ME SDLHP 115/75lb 2 minutes ME Box Jumps 30″/24″ 2 minutes ME SDLHP 115/75lb

  • 14APR
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    Monday 140414

    Main – CrossFit Weightlifting Power Clean and Jerk (4 x 2 as heavy as possible) Weightlifting Back Squat (1×10@65%,75%,80%,85%. Rest 90 seconds.) Metcon Metcon (Time) FOR TIME: 100 Double unders 10 Strict Pullups 40 KBS 55/35lb 10 Strict Pullups 100 Double Unders.

  • 12APR
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    Saturday 140412

    Main – CrossFit Happy Birthday my one armed partner. And yes 30 is the same as 29. Metcon Happy Birthday Chris (Time) Teams of 2, as always one athlete works at a time. Buy In: 84 Double Unders (Together) 30 Deadlifts 225/135lb 3 Rope Climbs 30 Wall Balls 20/14lb 3 Rope Climbs 30 Weighted AB

Main - CrossFit

Metcon

Wall Balls, KBS with Burpees and Run (Time)

3 Rounds

20 Wall Balls 20/14lb
15 KBS 53/35lb
10 Burpees
400m Run

Skill

2 minute AMRAP: Double Unders

Rest 1 minute

2 minute AMRAP: Double Unders