Wednesday 1st, February 2017
Warm up: 400 m run 2 rounds 10 pass thru 10 over head squats (PVC) 10 Spider-Man lunges 10 kipping swings 10 iron cross Skill [...]
Warm up: 400 m run 2 rounds 10 pass thru 10 over head squats (PVC) 10 Spider-Man lunges 10 kipping swings 10 iron cross Skill [...]
Warm-up: 250 m run 2 rounds: 15 jumping jacks 10 airsquats 10 good mornings 5 walk-the-floor Strength: Power Jerk /superset with 8 BENT [...]
Warm-up: 250 m run 2 rounds: 15 jumping jacks 10 airsquats 10 good mornings 5 walk-the-floor Strength: Power Jerk /superset with 8 BENT [...]
Warm-up: 400 m run, then: 2 ROUNDS 10 KBS 10 forward-middle-back 10 lunges with samson stretch 10 baby makers 10 iron cross-overs Skill: 8 mins [...]
Warm-up: 400 m run, then: 2 ROUNDS 10 KBS 10 forward-middle-back 10 lunges with samson stretch 10 baby makers 10 iron cross-overs Skill: 8 mins [...]
A Chipper of a Team event of 2, complete for time: 400 m run (together) 40 KBS 55/35 30 burpees over bar 20 push press [...]
CHIPPER FRIDAY !! CrossFit Open WOD - 14.4 (14 mins) 60 Calories Row 50 Toes-to-Bar 40 Wallballs 20/14 30 Power cleans 135/95 20 Ring muscle [...]
Strength: Cleans 15 mins EMOM 5 x 60% 5 x 70 % 5 x 80% **weight goes up only every 5 minutes** METCON: 12 min [...]
Warm-up: 250 m run then: 2 rounds 20 jumping jacks 5 snatch high pull (from high hang "power" position) 45/35 5 muscle snatch (from [...]
warm- up: 400 m run then 2 rounds for time: 10 pass-thru 10 around the world (PVC) 10 scorpians (opposite of iron cross) 5 [...]