2/7/2014

Main – Cannon Staff Warm-up (No Measure) Dynamic Warm-Up with Meredith Complex (DL-HSC-1.25FS-OHD) 1 DL 1 HANG SQUAT CLEAN 1 1&1/4 FRONT SQUAT 1 SHOULDER TO OHD Metcon (AMRAP – Rounds and Reps) 7M ASCENDING LADDER (3/3 – 6/6 – 9/9) FRONT SQUATS (115/75) BOX JUMPS (24/20)

02/07/2014

Main – CrossFit Strength/Skill Complex (DL-HSC-1.25FS-OHD) (20min to find max load) 1 DL 1 HANG SQUAT CLEAN 1 1&1/4 FRONT SQUAT 1 SHOULDER TO OHD Metcon Metcon (AMRAP – Rounds and Reps) 7M ASCENDING LADDER (3/3 – 6/6 – 9/9) FRONT SQUATS (115/75) BOX JUMPS (24/20)

02/04/2014

Main – CrossFit Strength/Skill Metcon (2 Rounds for time) 300 YARD SHUTTLE REST 4M, X2 Metcon Metcon (3 Rounds for distance) 10 U/B THRUSTERS (HEAVY) 135/95 *IF NOT UNBROKEN, SCALE WEIGHT IMMEDIATELY INTO 30 SEC ROW FOR MAX DISTANCE REST 3M, X3

01/31/2014

Main – CrossFit Strength/Skill 1 & 1/4 Front Squats (3 sets 3-5 reps (rest 3mins between)) Metcon Fight Gone Vitality (AMRAP – Reps) THRUSTERS (75/55) OVER THE BOX JUMPS (20″”) KBS (1.5/1) BURPEES ABMAT SITUPS

1/31/2014

Main – Cannon Staff Warm-up (No Measure) Dynamic Warm-Up with Meredith Metcon (AMRAP – Reps) “FIGHT GONE VITALITY” THRUSTERS (55/35) OVER THE BOX JUMPS (20″) KBS (1.5/1) BURPEES ABMAT SITUPS

01/29/2014

Main – CrossFit Strength/Skill A1. 5 TNG PUSH JERKS REST 10 SECONDS A2. 10 HSPU OR 10 PUSHUPS REST 10 SECONDS A3. 1 TRIP PLATE PUSH REST 2:30 x3 Metcon Metcon (Time) BUY-IN: 1K ROW THEN: 3 ROUNDS OF: 12 PJ (135/85) 9 BURPEE OVER THE BAR 6 HANG SQUAT CLEANS (SAME AS PJ WEIGHT)

01/28/2014

Main – CrossFit Strength/Skill Front Rack Lunge (6 sets of 8 lunges) EMOM FOR 12 MINUTES EVEN: 8 FR LUNGES PER LEG ODD: 16/12 CALS Metcon Bear Complex (5 Rounds for Max Load) Power Clean Front Squat Push Press Back Squat Second Push Press1 ROUND IS 7 SETS OF PC/FS/PP/BS/PP. START LIGHT AND INCREASE TO

01/24/2014

Main – CrossFit Strength/Skill Kettlebell Swing (Max U/B Heavy KBS) Rest 3min between each set Metcon Metcon (AMRAP – Rounds and Reps) 14M AMRAP: 12 BB FR LUNGES 10 THRUSTERS 8 T2B *95/65