Daily Archives: October 16, 2014

141016

Main – CrossFit coaches, spend 15 minutes on group mobility View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 8 Turkish get ups (4-R 4-L) 16 wall balls 20/14 32 Russian kb swings 200 meter run 53/35Do NOT! drop the KB during swings with people doing TGU on the floor.

141016

Main – Comp WOD View Public Whiteboard Metcon (Time) Sprint WOD 400 m Run 20 Walking OH Lunges 75/55 20 TTB Metcon (Weight) E90S for 18 mins (10 sets) 1 SqSnTry to build up to 1RM PR Metcon (Time) 400m Row 30 DL 245/165 20 Strict Pull-ups 10 Thrusters 145/100 20 Strict Pull-ups 30 DL…