08.01.14 Friday

Main – CrossFitView Public WhiteboardSkill/StaminaDot DrillMetcon (AMRAP – Reps)EMOM 10 Minutes 1 Push Press (95/65#) 1 BurpeeAdd one rep each round If you do not complete a round, reattempt on the next minute Final score is total reps so min 0-1 = 2reps,...

07.31.14 Thursday

Main – CrossFitView Public WhiteboardMetcon (Time)10 Muscle Ups RX+ (RX=10 Ring Dips/10 Ring Rows) 20 Deadlifts (RX+=285/200, RX=225/175) 30 Pull Ups 40 DU/ 120 SU 50 Calorie Row (sub 800m Run) 40 DU/ 120 SU 30 Pull Ups 20 Deadlifts (RX+=285/200) (RX=225/175) 10...

07.30.14 Wednesday

Main – CrossFitView Public WhiteboardRing Dips (4 sets x 5 reps)A: Metcon (AMRAP – Reps)6min AMRAP: 400m Run then in remaining time Max OHS (95/65#)****REST 4 MINUTES****B: Metcon (AMRAP – Reps)6min AMRAP: 400m Run then in remaining time Max Wall...

07.29.14 Tuesday

Main – CrossFitView Public WhiteboardFront Squat (3-3-3-3-3 from rack )Work on elbow position driving out of the bottomMetcon (AMRAP – Rounds and Reps)10min AMRAP 10m Bear Crawl 10 Air Squats 10m Broad Jump 10 Push Ups 10m Crab Walk 10 Lunges 10m duck walk...

07.28.14 Monday

Main – CrossFitView Public WhiteboardHeaving Snatch Balance (3-3-3-3-3)Metcon (Time)21-15-9 Box Jumps (24/20″) Ground To Overhead (95/65#)Steps allowed for RXTabata Hollow Rocks (AMRAP – Rounds)Record lowest round...