11/12/2014

Main – CROSSFIT

Jump rope progressions. (No Measure)

20 single jumps

20 power jumps

20 pikes

20 jump tucks

20 butt kickers

5 Inch worms

10 quad pulls

20 singles

20 power singles

20 double taps

20 Double unders

Fitness & Performance

“Flight Simulator” (Time)

5 Double Unders

5 Burpees

10 Double Unders

5 Burpees

15 Double Unders

5 Burpees

20 Double Unders

5 Burpees

25 Double Unders

5 Burpees

back down to 5 Double Unders

*scale to double taps

Metcon (AMRAP – Reps)

For Quality:

Fitness:

3X Max reps Ring rows from parallel

Performance:

3X Max reps Kipping pull ups

POPULAR POSTS

I Am So F*cking Proud Of You.

“But, why? I’ve Failed.” you say. Yes. Exactly because you’ve failed. Look, champions don’t impress me when they win; that’s just what they do. Runners

Hippie Jeff Sh*t

The world is a giant mirror. It reflects how we feel.  If we aren’t seeing favorable things in the world reflected back to us, then

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