08/21/14

Main – CrossFit View Public Whiteboard Floor Press (5-5-5-5-5) Metcon (AMRAP – Rounds) 5 Minute Amrap 200 M Sledge Run 20 Sledge Swings (1 Minute Rest) 5 Minute Amrap 10 Pull Ups 10 Air Squats (1 Minute Rest) 5 Minute Amrap 6x OH Plate Lunge 12x Push Ups

Double Benchmarks! Whaaaaaaaat

Main – CrossFit Today you will perform 2 benchmarks, Grace and Annie. One is barbell one is body weight. Grace will be during your strength portion immediately following your warm up. We will rest then perform Annie. View Public Whiteboard Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

08/19/2014

Main – CrossFit View Public Whiteboard Pull-ups (4xME (Strict)) Metcon (AMRAP – Reps) 10 Minute Amrap 50 Push Ups 40 Sit Ups 30 Power Cleans (115/75) 20 Toes to Bar 10 Front Rack Lunges Rest 2 Minutes Then 2 Minute AMRAP KBS (72#/53#)