09.25.14 Thursday

CrossFit Equality – CrossFitView Public WhiteboardMetcon (Time)400m Run, 1min Rest 200m Run, 30sec Rest 100m SprintScore is total time including rest periods. Select RX button if ran!Metcon (AMRAP – Rounds and Reps)10 Min AMRAP: 5 Ground to Overhead...

09.24.14 Wednesday

CrossFit Equality – CrossFitView Public WhiteboardClean and Jerk (Work into a heavy set of 3)Working from the ground each rep Can be any type of clean or jerkMetcon (Time)2-4-6-8-10-8-6-4-2 Pull Ups HR Push Ups Squat Jumps...

09.23.14 Tuesday

CrossFit Equality – CrossFitView Public WhiteboardWeightliftingWeighted Good Morning or RDL 2 x 10GymnasticsBack Extensions – Superman or GHD 2 x 1009.23.14 (AMRAP – Reps)7 Rounds **2 Minute per round, 1 minute rest in between** 200 M Run 7 Deadlifts...

09.22.14 Monday

CrossFit Equality – CrossFitView Public WhiteboardFront Squat (5 x 5 Pause Squats)Light to medium weight focusing on form, elbows up Pause for 3 second count in the bottom positionMax Strict Pull UpsMax Strict Pullups In 10min work on negatives, no bands7min...

09.20.14 Saturday

CrossFit Equality – CrossFitView Public WhiteboardBring The Heat 2014 WOD 4 (Time)Team of 2 (male/male or female/female if possible) 50 Plate (25#) facing Burpee 50 Thrusters (95/55#) 80 Ball over shoulder (70/50#) 50 Thrusters 50 Plate facing BurpeeCan...