12/15/2016
CF Megalodon - CrossFitWarm-up30 Squat 20 Pass through 30 OHSSkillHandstand push up progressionMetconMetcon (Time)Buy in: Run 800 then 3 RFT...
12/14/2016
CF Megalodon - CrossFitWarm-up3 RDS Run 100 10 Wall Ball 10 Sit UpMetconThe CrossFit Total (Total Weight)**3 attempts at each...
12/14/2016
CF Megalodon - MastersWarm-up2 RDS 10 Cal Bike 10 Push Ups 10 SquatsSkillShoulder Press (5x5)**First focus on skill, attention to...
12/13/2016
CF Megalodon - CrossFitWarm-up3 rds 10 KBS 10 Lunge 10 BurpeeSkill3 rds 30 sec ring support 30 sec hs hold...
12/12/2016
CF Megalodon - CrossFitWarm-upRun 400 Then: Bear crawl Spider-Man walk 20 pass through 10 around the worldWeightliftingBench Press (6x2@85%)Work up...
12/12/2016
CF Megalodon - MastersWarm-up3 rds Run 100 10 pass through 10 good mornings 10 push upsWeightliftingGoblet squats to a box...
12/9/2016
CF Megalodon - CrossFitWarm-up30 Squat 20 Pass Through 30 OHSWeightliftingWith a running clock: After each set of bent over rows...
12/9/2016
CF Megalodon - MastersWarm-up3 RDS 10 Cal bike or rowSkillFarmer's Carry (400m with KB or DB in each hand)MetconMetcon (AMRAP...
12/8/2016
CF Megalodon - CrossFitWarm-up2 RDS 15 Jump Jack 15 Squat 15 MC 15 Jump Squat 15 Band Side StepSkillAthlete ChoiceMetconTake...
12/07/2016
CF Megalodon - CrossFitWarm-up3 RDS 10 KBS 10 Lunge 10 Push UpWeightliftingBench Press (9 x 3 @ 80%)3 @ narrow...