• 2014.7.1

    Main – Daily Workout Push Jerk (15 mins to find 3RM) Metcon (Time) As Quickly As Possible: 10 Shoulder Press 15 OH Squat 20 Push Press 25 Front Squat 30 Push Jerk 35 Back Squat (Rx = 115/75)

  • CFC 2014.6.30

    Main – Cardio CrossFit Metcon (AMRAP – Reps) AMRAP 12 mins 8 Med Ball Cleans 10 Push ups 12 Sit ups

  • 2014.6.30

    Main – Daily Workout Metcon (AMRAP – Rounds and Reps) AMRAP 3 mins 20 Calorie Row 30 Wall balls (20/14) 20 T2B 30 Box Jumps (24/20) 20 KB SDHP (70/53) 30 Burpees 20 S2O (135/95) Rest 1 Minute Metcon (AMRAP – Rounds and Reps) AMRAP 6 mins 20 Calorie Row 30 Wall balls (20/14) 20