by Trenton | Mar 16, 2015 | Uncategorized, WOD
Main – CrossFitView Public WhiteboardWarm-upWarm Up #6 (Run) (No Measure)Run 2 Laps 15 x Air Squats 10 x Push Ups 5 x Pull Ups 30 sec Hollow HoldStrength & SkillBench Press ([7.5.3] 8-8-8-8-8)MetconMetcon (Time)16Mar2015 4 Rounds for Time of: 400 meter Run...
by Trenton | Mar 14, 2015 | Uncategorized, WOD
Main – CrossFitView Public WhiteboardWarm-upWarm Up # 2 (60 Sec) (No Measure)Perform 60 seconds of each movement, then stretch. Keep movements to a moderate pace. Alternating Step Ups Jump Rope High Knees Walking Lunge Kettlebell Swing Push Ups Air Squats Jump...
by Trenton | Mar 13, 2015 | Uncategorized, WOD
Main – CrossFitView Public WhiteboardWarm-up10 Minute Kettlebell Warm Up (No Measure)Each movement is 60 seconds -Single Side KB Swing (Left) -Lunge (Right) -Clean & Press (Left) -Single Side KB Swing (Right) -Lunge (Left) -Clean & Press (Right)...
by Trenton | Mar 12, 2015 | Uncategorized, WOD
Main – CrossFitView Public WhiteboardWarm-upWarm Up # 4 (Step Ups) (No Measure)20/20 x Step Ups 3/3 x Turkish Get Ups 20 x Kettlebell Swings 10 x Push UpsStretches: Band Pull, Couch Stretch, Posterior Chain FlossStrength & SkillBear Complex ([7.5.3]...
by Trenton | Mar 11, 2015 | Uncategorized, WOD
Main – CrossFitView Public WhiteboardWarm-upThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsStretches: Super Rack, T-Spine SmashStrength & Skill1a: Front...
by Trenton | Mar 10, 2015 | Uncategorized, WOD
Main – CrossFitView Public WhiteboardWarm-upWarm Up # 1 (Jump Rope) (No Measure)2 Rounds of: 2 Min. Jump Rope 10 x Slow Deep Air Squats 10 x Slow Strict Press (PVC/Bar) 10 x Lunging Dislocates 10 x Sit UpsStretches: T-Twist/Scorpion, Single Leg Flexion,...
