DT

CrossFit Crag – CrossFit Thursday Christmas Eve we will have one workout at 9 am! Closed on Christmas Day! DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, Read more…

12/14/14

CrossFit Crag – CrossFit Front Squat (4×5 at 90% across of heaviest 5 rep) if you never established a heavy 5 use the four sets to work to a heavy 5 front squat Metcon (Time) 12-9-6 Front Squats from the ground (165/115) 21-15-9 Hand Release Push ups

Rock around the tree

CrossFit Crag – CrossFit Metcon (Time) Partner workout 400 m run with plate 1 400 m run with plate 2 60 ground to overhead 135,85 400 m run with plate 1 50 burpees over the plate (facing) 400 m run with plate 2 30 burpees over two plates (facing)