02.01.14 Saturday

Main – CrossFitView Public WhiteboardWarm-up (No Measure)A: Metcon (Time)”Bad Baggage” relay Team of 2 Each partner completes 5x100m. One person works at a time. Start line Partner A farmers carry 1-DB or KB (53/35#) to 50m mark and does 5 suitcase...

01.31.14 Friday

Main – CrossFitView Public WhiteboardBack Squat (3-3-3-3-3)Metcon (AMRAP – Reps)In 12min: Buy in: 1 Mile Run, Then in remaining time AMRAP of: Hang Clean (135/95#) score is total number of hang cleans

01.30.14 Thursday

Main – CrossFitView Public Whiteboard1000m Row (Time)Max Effort 1000m RowDU work while waiting for RowerMetcon (Time)21-15-9 Thruster (95/65#) Slam Ball (25/15#)After Party50 Hollow Rocks QUESTION OF THE DAY: What do you like more: simple workouts or complex...

01.29.14 Wednesday NO MORNING CLASSES

Main – CrossFitView Public WhiteboardSuitcase Deadlift (3-3-3 each side)Tabata Something Else (AMRAP – Reps)Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the...

01.28.14 Tuesday

Main – CrossFitView Public WhiteboardWeightliftingIn 12 min. find a max of the following complex: -4 Deadlift -3 Hang Power Clean -2 Front Squat -1 S2OH anyway *The complex MUST be done without letting go of the bar, it is 10 total reps AHAP. Use same weight...