April 21st-25th 2014

Week of 4/21 MONDAY WARMUP 3x 200 m 10 Plate burpees 45/25# STRENGTH 5 x MAX reps to 75 METCON “CFP Burden Run” our own smaller version of the 2013 CrossFit Games event. For time: Run 1 mile 10 Tire flips (multiple tire size options) Run 400m holding one plate 45/25# 20m Overhead plate lunge […]


April 14th-18th, 2014

MONDAY WARMUP 2x 10 Medball squat cleans 20/14 15 Medball situps Run 400m STRENGTH 5 x MAX Reps to 75 SKILL Clean & jerk technique and warmup METCON “Running Grace” complete the following for time: 10-8-6-4-2 Clean & jerk 135/95 *Run 400m after each round of clean & jerk ——– TUESDAY WARMUP 4x 15 Air […]


Week of April 7th-14th

MONDAY WARM UP: coaches choice STRENGTH 5 x MAX Reps to 75 METCON 20 Deadlifts (275lbs/185lbs) Run 400m 20 KB swings (2pood/1.5 pood) 400 m run 20 burpees 400 m run 20 Chest to Bar Pull Ups 400 m run 20 Box Jumps (24inch/20 inch) 400 m run 20 DB Squat Cleans (45#/30#) 400 m […]