CrossFit - Tue, Oct 18Warm Up <p>6 min AMRAP<br />30 sec Row<br />10 sec handstand hold<br />10 kip swings<br />10 Plate Press Overhead<br />10 Plate Bent Over Row<br /> <br /> <br />2. Workout Prep<br />3 sets:<br />5/4 Calorie Row<br />3 Pull-ups<br />2 Handstand Push Ups (build...
CrossFit - Mon, Oct 17Warm Up <p>3 sets:<br />30 sec single/double unders<br />5 Double Dumbbell Deadlift (between feet)<br />5 Double Dumbbell Hang Snatches<br />5 Double Dumbbell Squats<br /> <br /> <br />2. Workout Prep<br />2 sets:<br />10 Double Unders<br />2 Hang Dumbbell Snatches (build in weight)<br />2...
CrossFit - Sat, Oct 15Warm Up Dynamic Warm up with BarbellHigh Knees up and back Butt Kicks up and back Lateral Shuffle up and back Power Skips up and back Then grab barbells and complete: 8 Deadlifts 8 Muscle Cleans 8 Front Squat 8 Push Press 8 Goodmornings 8 Back Squats Metcon...
CrossFit - Fri, Oct 14Upper Body Warm Up with Shoulder Taps 10 Inch Worms 20 Air Squats 30 Jumping Jacks 40 Single Unders 50 Shoulder Taps Then 2 Rounds 10 Banded Pass Thru 10 Banded Face Pulls 10 Banded Pull ApartsWeightliftingOverhead Squat (Work to a heavy single...
CrossFit - Thu, Oct 13Warm Up <p>10 min AMRAP<br />1 min choice of machine<br />3 Up-Downs<br />5 Single Arm Dumbbell Thrusters (each/lightweight)<br />5 Box Step Ups (each side)</p>WeightliftingPower Clean (Every 90 Seconds for 7 sets 3 TNG Power Cleans Building over the course of 7 sets...
CrossFit - Wed, Oct 12Warm Up <p>2:00 Bike (Build in pace every 30 seconds)<br />-into-<br />3 sets:<br />30 Single Unders<br />10 Kettlebell Suitcase Deadlifts (each)<br />10 Kettlebell Single Arm Up Right Row (each)<br /> </p>WeightliftingFront Squat x2 Split Jerk x1 (Take 15 Minutes and work to...
CrossFit - Tue, Oct 11Warm Up <p>3 sets:<br />30 second Row (Only Legs)<br />30 second Row (Arms Only)<br />30 second Row (Regular)<br /> <br />2. Workout Prep<br />2 sets:<br />5/4 Calorie Row (build in pace)<br />5 Push Ups<br />Rest 30 seconds between sets</p>Metcon (Time)<p>40-30-20-10<br />Push Ups<br...
CrossFit - Mon, Oct 10Warm Up <p>3 sets:<br />30 Second Assault Bike<br />5 Kip Swings + 3 Pull Ups<br />8 Air Squats + Box Step Up<br />10 Alternating Dumbbell Snatch</p>Workout Prep <p>2 sets:<br />4 Chest to Bar<br />5 Air Squats + 10’ Lunge Walk<br />4...
CrossFit - Sat, Oct 8Warm Up <p>2:00 Ski Erg<br />-into-<br />3 sets<br />15 PVC Pass Throughs<br />10 PVC Push Snatch Push Press<br />5 PVC Overhead Squats<br />5 Worlds greatest stretch (each side)<br /> <br /> <br />2. Workout Prep<br />3 sets:<br />5/4 Calorie Ski<br />2 Squat Snatch...
CrossFit - Fri, Oct 7Warm Up <p>Tabata<br />20 seconds on/10 seconds off<br />6 sets of Assault Bike (70% effort)<br /> <br /> <br />2. Workout Prep<br />1 set:<br />30 seconds (at first workout pace)<br />-rest 30 seconds-<br />10 second Sprint (at second workout pace)</p>Metcon (Time)<p>100/80 Calorie Assault...