The Year 2014

Main – CrossFit View Public Whiteboard Warm-up Warm 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: Scorpion/T-Twist, Anchored T-Spine, 3rd World Metcon Metcon (AMRAP – Rounds and Reps)...

30Dec2014

Main – CrossFit View Public Whiteboard Warm-up The 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: Dislocates, Pigeon Strength & Skill Position...

29Dec2014

Main – CrossFit View Public Whiteboard Warm-up Barbell Complex (light weight) (No Measure) 2 Rounds 2 Cycles w/ 6 Reps of: -Deadlift -Bent Row -Hang Clean -Front Squat -Push Press -Back Squat -Push UpsStretches: Single Leg Flexion, Rib Mobilization, Posterior...

27Dec2014

Main – CrossFit View Public Whiteboard Warm-up The 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: Elevated Pigeon, Calf Stretch Metcon McGhee (AMRAP...

26Dec2014

Main – CrossFit View Public Whiteboard Warm-up Warm Up #6 (Run) (No Measure) Run 2 Laps 15 x Air Squats 10 x Push Ups 5 x Pull Ups 30 sec Hollow HoldStretches: Couch Stretch, Posterior Chain Floss, Squat Dislocates Strength & Skill ***Work on explosive 2nd...