Friday 20141114


Squat 4-4-4-4 

Rest 4 min. 

Squat 4+ (take your heaviest set of 4 and do as many reps as possible), recruits skip this! 

Romanian Deadlift 3 x 10 reps 

3 x 20 v-ups (slow and controlled)  


4 Rounds of… 

  • 250m Row/Run
  • 25 Thruster 95lb
  • 25 Burpees
  • Rest 1 minute 

*Competitor: As prescribed 
*Established: 75 lb thruster 
*Recruit: Recruits skip 4+/Sit-ups if you can't V-up/45 lb thruster


My wife put a description of me on her blog that sums it up quite nicely. "Loves – CrossFit, reading for knowledge, eating delicious things, rainy days, his puppy Berkeley, a good cup of dark coffee, a nice dark beer, pizza, taking pictures, having deep conversations, his family – more than anything, exploring new places, and Wife." I also enjoy blogging, but that's pretty much me.