31Jan2015

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, Elevated Pigeon Metcon Sean (Time) 10...

30Jan2015

Main – CrossFit View Public Whiteboard Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES:...

29Jan2015

Main – CrossFit View Public Whiteboard Warm-up Warm Up # 3 (MLB) (No Measure) Two Rounds 10 x Air Squats 10 x Alternating Lunges 10 x Alt. Jump Lunges 5 x Jump Squats 10 x Push Ups 5 x Pull Ups Stretch between rounds.Stretches: 30 Sec Sampson, Sink Mobilization,...

26Jan2015

Main – CrossFit View Public Whiteboard Warm-up Warm Up #5 (Row) (No Measure) Complete 2 rounds Row 300m 15/15 x Step Ups 10 x Bent Rows 10 x Push Ups 10 x Hang Cleans 2/2 x Turkish GetupStretches: Rib Mobilization, Classic Posterior Chain, Squat Dislocates x 15...

24Jan2015

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 UpsStretch: Dislocates, Sampson, Elevated Pigeon Strength & Skill McGhee (AMRAP – Rounds and...