08/27/2014

Main – CrossFit Strength/Skill Metcon (Time) 30 BACK SQUATS FOR TIME (225/125) *FROM RACK Metcon Metcon (AMRAP – Reps) “EVERY 3M FOR 15 MIN: 400M RUN MAX REPS OHS W/REM TIME (95/65) MODIFY TO FS IF NO OHS *Score is total reps

08/25/2014

Main – CrossFit Strength/Skill 3 ROUNDS NOT FOR TIME 1L WAITERS CARRY 30 SEC HOLLOW HOLDS 30 SEC SUPERMAN 30 SEC HS HOLD REST AS NEEDED Metcon Metcon (Time) 5-4-3-2-1 SQUAT CLEANS (185/135) BOX JUMPS (30/24) 200M RUN

08/22/2014

Main – CrossFit Strength/Skill ESTABLISH NEW 1RM FRONT SQUAT OR PULLING WORK / DU SKILLS Front Squat (1 RE MAX) Metcon Metcon (AMRAP – Reps) 16M EMOM EVEN: 3 MUSCLE-UPS ODD: 8 KIPPING HSPU SCALE HSPU AS LOW AS 4 PER ROUND, THEN GO TO HS HOLDS MUSCLE-UPS CAN SCALE AS LOW AS 1 PER

08/20/2014

Main – CrossFit Strength/Skill Front Squat (1 REP MAX) Metcon CINDERELLY (Time) 400M RUN 10 BJ/10 WB 1 ROUNDS CINDY 400M RUN 20 BJ/20 WB 2 ROUNDS OF CINDY 400M RUN 30 BJ/30 WB 3 ROUND OF CINDY 24/20

08/19/2014

Main – CrossFit Strength/Skill OHS COMFORT + MOBILITY ACCUMULATE 2M IN BOTTOM OF OHS WITH 75/55 ON BAR. WORK MOBILITY IN BETWEEN SETS Metcon Metcon (3 Rounds for time) IN ANY ORDER: 1. 750M ROW (SCORE IS ROW TIME) 2. 50 U/B WALLBALLS *IF YOU BREAK, ADD 60 SECONDS FOR EVERY BREAK. (SCORE IS TIME)

08/18/2014

Main – CrossFit Strength/Skill DEADLIFT SPEED CLUSTERS (3.2.1) 3.2.1 REST 20 SEC B/W, 3M *NO MIX GRIP, MODERATE LOAD AND FAST WITH ABILITY TO KEEP BACK FLAT THROUGH ALL REPS Metcon Metcon (Time) 21-15-9 S20 (135/85) KBS (2/1.5) T2B

07/22/2014

Main – CrossFit Strength/Skill Power Clean & Push Jerk (16min to find max load) Metcon Metcon (Time) 10 ROUNDS OF: 5 C2B PULLUPS 5 PLYO PUSHUPS REST 2M 5 ROUNDS OF: 20 WB 10 BOX JUMPS (24/20) *Score is total time including rest

07/21/2014

Main – CrossFit Strength/Skill Front Squat (10 x 2 @ 83%) Rest 2min B/W Metcon Paleo Baseline (AMRAP – Rounds and Reps) 10M AMRAP: 7 BW DL 7 BURPEE OVER THE BAR REST 3M 500m Row (Time) Max Effort 500m Row