Posts from October 2014

For Time: 400m Run 15 OHS 135/95# 800m Run 15 OHS 135/95# 400m Run 30 Chest to[…]

Strength: 3 sets 3/6 Front Squat/Back Squat @ 85% of 1RM FS   Strength & Conditioning WOD:[…]

OLY Lift Focus: for QUALITY Snatch (heavy singles x5)     Single Sport Endurance Workout (from CrossFit[…]

Project DANA rehearsal 2 Rds, 90 seconds per station –       Row (cal) –       Burpees –       Front Squat[…]

Strength: 3 sets 4/8 Front Squat/Back Squat @ 80% of 1RM FS   Strength & Conditioning WOD:[…]

PUBLIC HOLIDAY – Box Closed!   Single Sport Endurance Workout (from CrossFit Endurance) Choose ONE of the[…]

REST DAY     Single Sport Endurance Workout Choose ONE of the following sports Swim (SUN): 45:00[…]