10.31.14


Main – CrossFit

Warm-up

Sundown #4 (No Measure)

3 Rounds of:

5 burpee broad jumps

10 lunges (each leg)

15 air squats

Gymnastics

Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP10

6 Thruster 115/75

12 Toe to Bar

24 Double Unders

10.30.14


Main – CrossFit

Warm-up

Mastering Foundational Movements (MFM (No Measure)

8-10 reps of each

Press

Push Press

Push Jerk

Front Squats

Thruster

Back Squats

Overhead Squats

Deadlift

Weightlifting

Power Clean

Metcon

Metcon (Time)

5 RFT

7 Power Clean 135/95

10 Pull ups

10.29.14

Main – CrossFit

Warm-up

sundown #2 (No Measure)

2 Rounds

Run 200m

15 push ups

15 good mornings (empty bar)

15 thrusters (empty bar)

Gymnastics

Pull-ups

Metcon

Metcon (Time)

For Time:

Run 400m

30 KBS 53/35

30 Wallball 20/14

Run 400m

20 KBS

20 Wallball

Run 400m

10 KBS

10 Wallballs

10.28.14


Main – CrossFit

Warm-up

Dead Lift Warm-Upd (No Measure)

15 Banded Good Mornings

15 hip hing

15 inch worms

15 cobras

Weightlifting

Back Squat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 Front Squats 135/95

9 Deadlifts

12 Box Jump 24/20

10.27.14


Main – CrossFit

Warm-up

Fuhring (No Measure)

run 400m

10m lunges

20m high kicks

10m inch worms

20m high knees

20m butt kickers

3 rounds

10 air squats

5 push ups

Gymnastics

Pull-ups

Metcon

Metcon (Time)

15-10-5

Ground to Overhead 135/95

Burpee

10.24.14


Main – CrossFit

Warm-up

sundown #2 (No Measure)

2 Rounds

Run 200m

15 push ups

15 good mornings (empty bar)

15 thrusters (empty bar)

Gymnastics

Pull-ups

Metcon

Metcon (Time)

20-15-10-5

Shoulder to Overhead 95/65

Front Squat