12/06/2015

Program – CrossFit 101 Metcon (Time) 3 rounds record slowest round 250 meter row 10 kb swings 10 burpees 10 kb swings 10 burpees 10 kb swings 250 meter row rest 5...

12/05/2015

Program – CrossFit 101 Weighted Lunges (8-8-6-6) Alternate Legs. Hold weight any way. Metcon (AMRAP – Rounds and Reps) AMRAP 5 min 5 calorie bike 5 box jump rest 2 min AMRAP 5 min 50 meter run 5 air...

12/04/2015

Program – CrossFit 101 Metcon (AMRAP – Reps) Inside sled push pillar to pillar =1 AMRAP 8 min In teams of 4 sled push Metcon (Time) 10-9-8-7-6-5-4-3-2-1 v-ups sit ups toes to...

12/02/2015

Program – CrossFit 101 Back Squat (10-9-8-7-6-5-4-3-2-1) Deadlift (10-9-8-7-6-5-4-3-2-1) Metcon (No Measure) 1000m Row or 800m easy run to cool...

12/01/2015

Program – CrossFit 101 Skill Work (No Measure) Double Unders Metcon (Time) 5-10-15-20-25-20-15-10-5 in between each set 5...