1-14-15

Main – CrossFit Warm-up CFTD-3 (No Measure) 2 Rounds 20 Mountain Climbers 10 Good Mornings 10 Push Ups 10 Sit Ups 15 OHS w/PVC Pipe High Knees / Lunges Weightlifting Strict Press (3×5 +5) 3 Sets...

1-13-15

Main – CrossFit Warm-up CFTD Bring Sally Up (No Measure) 2 Rounds 20 Mountain Climbers 10 Push Ups 10 V-Ups 10 Broad Jumps – Board 2 Board Weightlifting Metcon (Weight) Squat Sally Squat (Goblet) Metcon Metcon...

1-12-15

Main – CrossFit Warm-up CF TD (No Measure) 500m Row 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 Good Mornings 10 Lunges Burgener Warm-up (No Measure) BURGENER WARM-UP:...

1-10-15

Main – CrossFit Metcon Metcon (Time) Teams of 150 Wall Balls 20,16 200 Sit Ups ~~~~~~~~~~~~~~~~ 75 Hang Cleans 95,65 75 Front Squats 75 Hang Snatch 75 Back Squats 75 SDHP 53,35 75 Goblet Squats 75...

1-9-15

Main – CrossFit Warm-up Warm-up (No Measure) 2 Rounds 20 Mountain Climbers 10 Jumping Jacks 10 Air Squats 10 Push Ups 10 Sit Ups Metcon Metcon (AMRAP – Reps) 3 min 500m Row AMRAP Air Squats...

1-8-15

Main – CrossFit Warm-up CF TD (No Measure) 500m Row 2 Rounds 20 DU’s (60 Singles) 10 Push Ups 10 Sit Ups 10 Air Squats 10 Good Mornings 10 Lunges Metcon Metcon (Weight) 8 Min EMOM...

1-7-15

Main – CrossFit Warm-up ThunderDome (No Measure) 200m Run 2 Rounds 15 Singles Left Leg 15 Singles Rgt Leg 15 Alternating Legs 20 Mountain Climbers 10 Push Ups 10 V-Ups 2 Sampson Stretches (15 Sec Hold)...

1-6-15

Main – CrossFit Warm-up Burpee (No Measure) 5 rounds 5 Burpees 5 Jumping Jacks 5 Air Squats Run Forward Across Return Running Backwards Metcon Metcon (AMRAP – Reps) AMRAP 7 min AMRAP C&J 135,95 2 min...

1-5-15

Main – CrossFit Warm-up CFTD – JJ (No Measure) 2 Rounds 20 Mountain Climbers 10 Push Ups 10 Sit ups 10 Air Squats 10 Broad Jumps 20 Jumping Jacks Weightlifting Back Squat (3 sets of 5...

1-2-15

Main – CrossFit Warm-up CFTD InchWorm (No Measure) 2 Rounds 20 Mountain Climbers 10 Push Ups 10 V-Ups 10 Air Squats 10 Jumping Jacks 5 Inch Worms Metcon Metcon (Time) 10 to 1 Thrusters 95,65 SDHP...