2/1/16

CrossFit Alluvium – CrossFit MaxFront Squat (3-3-3-3-3)Metcon (Time)“Hang Squat Clean Biathlon” 400 Meter Row 21 Hang Squat Clean (115/75) 400 Meter Row 15 Hang Squat Clean (115/75) 400 Meter Row 9 Hang Squat Clean (115/75) *200 Meter Row Penalty Each Time The...

1/30/16

CrossFit Alluvium – CrossFit MaxMetcon (No Measure)As a Team: In 7 min complete as many Thrusters #75/55 as possible REST In 6 min complete as many Farmer Carry Shuttles #55/35 – 100ft REST In 3 min Row as many Meters as possible REST SURPRISE FINALLY...

1/29/16

CrossFit Alluvium – CrossFit MaxJ.T. (Time)21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn more about J.T. click here

1/28/16

CrossFit Alluvium – CrossFit MaxMobilityJuice your shoulders! Spend some time on a LAX ball, roller, with bands, etc.Metcon (Time)4 Rounds for Time 20 Goblet Squats (55/35) 16 KB Plank Row (55/35) (8R/8L) 400M Run

1/27/16

CrossFit Alluvium – CrossFit MaxMetcon (AMRAP – Reps)10 Minute AMRAP 12 G2OH 12 Burpees 12 G2OHRest 3 MinutesMetcon (AMRAP – Rounds and Reps)5 Minute AMRAP 3 Bar MU’s (Scale with T2B) 6 Alternating PistolsRest 3 minutes500m Row (Time)Max Effort...