Tuesday 20150317


Anaerobic Endurance

5 rounds of…  

  • 8 reps - hang power clean high speed high load - you choose weight (recruits use empty bar) 
  • 15 unbroken box jumps - 24” (step ups will be the progression) 
  • Rest 2 minutes 

Rest 5 minutes 

5 rounds of… 

  • 8 reps - ground to overhead high speed high load - you choose weight
  • Sprint 15 sec @ maximal effort (RUN OR ROW) 
  • Rest 2 minutes 


20 minutes of push-pull…

10 push-ups 
10 pull-ups (use progressions as needed) 

*Scaling written in workout


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.