2014 09 19
Friday 9/19/2014 CrossFit workout of the day
Warm up 8 Min Time cap "Annie Practice" 50-40-30-20-10 Double Unders Sit ups Dynamic stretches Strength/Skill RDL 5-5-5-5-5 Training 3RFT 30 wall balls (20/14) 400 meter run
2014 09 18
Thursday 9/18/2014 CrossFit Workout of the day
20 Mins Open gym Mobility or skill focus Training 24 Min EMOM Perform each movement at the top of the minute MIN 1 15 MB Cleans (20/14) Min 2 10 TTB Min 3 15 KB Swings (53/35) Min 4 10 Plank ups Continue on until the 24 mins are up…
2014 09 17
Wednesday 9/17/2014 CrossFit Workout of the day
Warm up Shoulder stretches w bands 3 sets 10 Pass Thru's 10 dislocates 10 Over Head Lunges w PVC Dynamic stretches Strength/Skill Floor press 5-5-5-5-5 Training 4 RFT 12 C2B pull ups 12 KB Push presses (53/35) 12 Cal Row
2014 09 16
Warm up Coach's choice Training " Mash and Run" In a running clock of 30 mins 8 Min AMRAP 200 meter run 15 HR push ups 15 Air Squats 2 Min Rest 12 Min AMRAP 200 meter run 20 Weighted Sit ups 20 Wall Balls 1 min rest Then complete…
2014 09 15
Monday 9/15/2014 CrossFit Workout of the day
Warm up Hip stretches w bands In 8 Mins perform as many sets as possible 5 inch worms 5 Spider-man stretches 5 squat stretches 10 Air Squats 10 planks 2 push ups 10 Lateral Lunges Workout prep Back Squat 5@ 50% 3@ 60% 1@ 70% Strength/Skill Week 2 20 RM…
2014 09 14
Sunday 9/14/2014 CrossFit Workout of the day
Warm up Shoulder stretches w bands 3 sets 10 Pass Thru's 10 dislocates 10 Over Head Lunges w PVC 10-15 sec Handstand hold Dynamic stretches Strength/Skill Strict press 3-3-3-3-3 Training For time 10-8-6-4-2 HSPU 200 Meter row in between each set
2014 09 13
Saturday 9/13/2014 CrossFit workout of the day
Warm up "Med ball R us" 3 sets 5 med ball cleans 5 med ball Burpees 5 Med ball Russian twist 5 Med ball thrusters Training "Breaking Bad" In teams of two 1 partner works at a time For time 100 Med Ball Cleans (20/14) 100 Burpee 2 plate 100…
2014 09 12
Friday 9/12/2014 CrossFit Workout of the day
Warm up Hip stretches w bands 3 sets 5 inch worms 10 Russian KB swings 4 Spider-man stretches 5 squat stretches 5 Burpees Strength/Skill RDL's 5-5-5-5-5 Training 10 Min AMRAP 20 rack lunges w KB's (35/26) 40 Double Unders
2014 09 11
Sept 11 CrossFit Workout of the day “Never forget”
Warm up Hip and shoulder stretches w bands Dynamic stretches Training 9/11 memorial "May we never forget" In 40 mins The workout starts in teams of two Row 2001 meters/ hold Plate OH (45/25) Divide that in half 1 partner rows 1 partner holds plate Then individually complete 9 Rounds…
2014 09 10