01/08/2014

Main – CrossFit Strength/Skill 3 ROUNDS NOT FOR TIME: HSPU: SPEED WORK (4-8 HSPU AS FAST AS POSSIBLE) ABMATS: 20 AFAP WB: 10 AS HIGH AS POSSIBLE (20/14) Metcon Metcon (AMRAP – Rounds and Reps) 12M AMRAP: LADDER 5 T2B 5 WALLBALLS 5 S2O (115/85) 10-10-10/15-15-15…

01/06/2014

Main – CrossFit Strength/Skill Muscle-ups *IF NO PULLUPS, WORK PULLUPS, IF PULLUPS BUT NO RING DIPS, WORK RING DIPS. IF RING DIPS AND PULLUPS, WORK TRANSITIONS FROM KNEES. Metcon Metcon (Time) 3 ROUNDS: 10 C2B PULLUPS 10 FRONT SQUATS (165/115) 10 BURPEES

01/03/2014

Main – CrossFit Metcon PARTNER ROWING “COFFEY” (Time) 1K ROW 50 BACK SQUATS 50 BENCH PRESS 1K ROW 35 BACK SQUATS 35 BENCH PRESS 1K ROW 20 BACK SQUATS 20 BENCH PRESS 1K ROW 1 MUSCLE-UP OR 2 WALL CLIMBS

12/31/2013

Main – CrossFit Strength/Skill Metcon (3 Rounds for time) OHS TEMPO WORK 3 SETS OF: 10 BARBELL OHS THEN: MAX HOLD IN BOTTOM SCORE IS TOTAL SECONDS IN THE HOLE FOR 3 SETS Metcon Metcon (Time) 5 ROUNDS FOR TIME: 15 THRUSTERS (95/65) 15 C2B

12/30/2013

Main – CrossFit Strength/Skill Deadlift (6 Sets of 2 Reps) MODERATE LOAD, PERFECT FORM. START HANDS OVERHEAD TO ENSURE BACK IS TIGHT Metcon Metcon (Weight) EMOM FOR 10M TAKE 70% OF YOUR 1RM CLEAN AND EVERY MINUTE ON THE MINUTE, PERFORM 1 THREE POSITION CLEAN, TOP TO BOTTOM

12/27/2013

Main – CrossFit Strength/Skill A1. STRICT PULLUPS, 4-6 REST 1M A2. (6-10)2 COUNT PUSHUPS (START AT TOP OF PUSHUP, GO DOWN AND PAUSE 1/2 WAY DOWN FOR 2 SEC, GO TO FLOOR AND PAUSE FOR 2 SEC, THAT IS 1 REP. REST 2M, X4 Metcon Metcon (Time) 30 FRONT SQUATS (155/105) THEN: 9-6-3 PUSH JERKS