2-9-15

Main – CrossFit Warm-up CFTD-2 (No Measure) 200m Run / 250m Row 2 Rounds 10 DB Push Press 10 Push Ups 10 Sit Ups 10 DB Good Mornings 10 Air Squats Metcon Metcon (Weight) 6 Min...

2-6-15

Main – CrossFit Warm-up Burpee (No Measure) 5 rounds 5 Burpees 5 Jumping Jacks 5 Air Squats Run Forward Across Return Running Backwards Skill Work 15 Minutes of skill work Metcon Metcon (Time) Chipper WOD 200m...

2-5-15

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 Sets of 5...

2-4-15

Main – CrossFit Warm-up CFTD-2 (No Measure) 200m Run / 250m Row 2 Rounds 10 DB Push Press 10 Push Ups 10 Sit Ups 10 DB Good Mornings 10 Air Squats Metcon Metcon (No Measure) Jumping...

2-3-15

Main – CrossFit Warm-up CFTD – 1 (No Measure) 200m Run / 250m Row 3 Rounds 5 Burpees 10 Push Ups 10 Sit Ups 15 Air Squats 10 PVC Pass Through Weightlifting Bench Press (3×5 +5)...

Kyle Memorial

Main – CrossFit Warm-up CFTD Jump Squat (No Measure) 2 Rounds 200m Run / 250 Row 15 Box Mountain Climbers 10 MB Push Ups 10 MB V-Ups 10 Lat Lunges 10 ISO-Squat Jumps (3 sec pause)...

1-31-15

Main – CrossFit Metcon Metcon (Time) Partner WOD 200m MB Run 40 Wall Ball 20,16 40 KB Swing 53,35 30 Sit Ups (Together) 200m MB Run 40 SDHP 53,35 40 Goblet Lunges 53,35 30 Sit Ups...

1-30-15

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)...

1-29-15

Main – CrossFit Warm-up CF JYD (No Measure) 2 Rounds 20 Mountain Climbers 10 Burpees 10 Push Ups 10 Sit Ups ~~~~~~~~~~~~ 1-Junk Yard Dog Weightlifting Front Squat (+10 lbs) Metcon Metcon (Time) 4 RFT 10...

1-28-15

Main – CrossFit Warm-up CFTD Jump Squat (No Measure) 2 Rounds 200m Run / 250 Row 15 Box Mountain Climbers 10 MB Push Ups 10 MB V-Ups 10 Lat Lunges 10 ISO-Squat Jumps (3 sec pause)...