4/25/14

Main – CrossFitBox step ups & KB Rows Four sets of: Box Step-Ups x 6-8 reps @ 2111 Rest 45-60 seconds Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010 Rest 45-60 secondsRecord your highest rep on your rowsMetcon (3 Rounds for reps)Three sets...

4/24/14

Main – CrossFitBowling (No Measure)3 Rounds Try to row exactly 100 meters. For every meter under or over 100 meters, complete one burpee.Kettle-bell strict press (6-8)Three sets of: Strict Kettle-bellOverhead Press x 6-8 repsSide plank (3 sets 45-60 seconds per...

4/23/14

Main – CrossFitCrossFit PPG – Squat (No Measure)Run 400 Meters 15 Good mornings 15 PVC pass overs 15 Butt kickers 15 High knees 15 Squats 3 Rounds: 5 Jumping squats 5 Sit-ups 5 Push-upsDeadlift (4 Sets of 4-6 Reps)High box jumps (4 sets of 4-6)4 set of 4-6...

4/22/14

Main – CrossFitWarm-upCrossFit PPG upper (No Measure)row 500m 10m inchwarm 10m spider walks x2 10 pvc passthroughs 10 pushups 10 situps 10 mountain climbersWeightliftingFoot elevated split squats (8-10)Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011...

4/21/13

Main – CrossFit ()Metcon (Time)Three Rounds: Run 800 meters Rest 2 minutesMetcon (Time)In teams of two, with only one partner working at a time, complete the following as quickly as possible: 100 Pull-Ups 100 Kettlebell Swings (24/16 kg) 100 Double-Unders 100...