Archives for Aug,2015

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LTF D26 8/31

CrossFit Lacertus – CrossFit (No Measure) 5x300m Row -Rest 90 sec *Pace the first two, max effort the last three. Front Squat (3, 3, 3, 3, 3, 3, 3, 3, 3, 3) 10 sets of 3 front squats at 78% -Rest 60-90sec in between sets. Metcon (Time) 7 Rnds:...
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Sat 8/29

CrossFit Lacertus – CrossFit 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner 2: 400m Run with sandbag, 45# / 25#This is a Partner WOD – Partner...
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Light the fire D21

CrossFit Lacertus – CrossFit (No Measure) 3 Rounds: 200m Run 5 pull ups 10 push ups 15 air squats THEN Banded Hip and Shoulder stretch / activation Front Squat (3, 3, 3, 3, 3) 5 sets of 3 at 75% of your one rep max on a 60 second clock. Focus...
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