12/7/2016
CF Megalodon - MastersWarm-up3 RDS Row 200 Lateral Plank WalkDeadlift (6 x 3 )MetconMetcon (Time)3 RFT Run 200 10 Bench...
12/06/2016
CF Megalodon - CrossFitWarm-up3 RDS Run 100 10 Wall Ball 10 Push UpMobilityMetconBergeron Beep Test (AMRAP - Rounds and Reps)EMOM...
12/05/2016
CF Megalodon - CrossFitWarm-upRun 100 Tin Soldiers Run 100 Bear Crawl Run 100 High Knees Run 100 Butt Kicks 10...
12/05/2016
CF Megalodon - MastersWarm-upRun 400 then: 20 Pass Through 10 Around the World Samson StretchSkillKB High PullMetconMetcon (Time)40 Wall Ball...
12/03/2016
CF Megalodon - CrossFitWarm-upSkillBike/Lunge test 60 sec to complete: 20/10 calories 6 front rack lunges (135/95) RX+(185/125)MetconElizabeth (Time)21-15-9 Clean, 135#...
12/02/2016
CF Megalodon - MastersWarm-up4 RDS 10 cal bike or row samson stretch (half length of rig)Skill3 RDS Plank Hold Wall...
12/02/2016
CF Megalodon - CrossFitWarm-upThunderstruckWeightliftinggo over movements with empty bar look for full arm extension (jerk) loosen upMetconMacho Man (AMRAP -...
12/01/2016
CF Megalodon - CrossFitWarm-up2 RDS 15 JJ 15 Squat 15 MC 15 Jump Squat 15 Band Side StepSkillPlank KB touch...
end of november wod!!
CF Megalodon - MastersWarm-up3 rounds: 10 squat 10 RKBS 10 jumping jacks 10 mountain climbers 10 windmills stretchAccessory3 x 30...
11/30/2016
CF Megalodon - CrossFitWarm-up3 RDS Run 100 10 Wall Ball 10 Sit up then: Bear Crawl Reverse bear crawl tin...