14
DEC
2017

171214

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 400m Run/ 400m row/ 4×40 unbroken DUs Group : Wall to Wall – Skipping, High Knees, Butt Kickers, River Dance!!! 10 Burpees 4 Fwd Rolls 10 Burpees :40 Hand Stand Hold 10 Burpees 4 Single Leg Dead Lifts (each...
13
DEC
2017

171213

CrossFit Boiler Room – CrossFit Warm Up 5 (running/sprint/explosive) (No Measure) Run 400 Walking Lunges Walking knee hugs Walking ankle grabs High Knees Butt Kickers Rotating Lateral Lunge Shuffle Karaoke Karaoke w/ high knee lift Samson Stretch Optional: Max Pushups in 1...
12
DEC
2017

171212

CrossFit Boiler Room – CrossFit Warm-up (No Measure) Run/Row/DUs Group: Wall to Wall – Duck Walk, Wrestling /Basketball defense shuffle, 10 PVC Passthroughs 10 Jump Squats 10 OHS Squats PVC: Shrug, Clean, Front Squat, Squat Clean Barbell: Shrug, Clean, Front Squat,...
11
DEC
2017

171211

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 300m Row/ .3 mile Bike/ 2 minutes DUs Group: Wall to Wall: Single Leg High Knee D&B, Butt Kickers, 10 Down Dog to Seal :30 Balance Test 10 Lunges :30 Hollow Hold 10 Pushups 2-3 minutes Cartwheel Practice1:00 Couch...
09
DEC
2017

171209

CrossFit Boiler Room – CrossFit Metcon (Time) Partner/team 25 thrusters (115/75) * 100/85/70 cal Row ** 25 Toes to Bar * 40 wallballs (20/14) partner A 40 wallballs (20/14) partner B 25 Toes to Bar * 100/85/70 cal Bike** 25 Thrusters (115/75) **Thrusters and T2B alternate...
08
DEC
2017

171208

CrossFit Boiler Room – CrossFit Warm-up (No Measure) Bike or Row 2-3 minutes PVC Pass Through Group – 8 PVC Sots Press 10 PVC Pass Through 12 PVC Press Coaches Movement Warmup PVC Empty Barbell Press-Push Press-Push Jerk Ladder (15×1) Press 1-1-1-1-1 Push Press...
07
DEC
2017

171207

CrossFit Boiler Room – CrossFit Deadlift Warmup (No Measure) 200 Run/300 Row/ 150 DUs Group: Lunges, Crab Walk, Shuffle D&B 2 rds 10 Wall Squats 10 Goblet Squats 10 Single Leg Deadlift 10 Deadlift with PVC 10 Deadlift with Empty Barbell Build to 50% of WOD weight...
06
DEC
2017

171206

CrossFit Boiler Room – CrossFit Metcon (AMRAP – Rounds and Reps) 3 rounds 3 minutes work – 1 minute rest 2 minutes work – 1 minute rest 1 minute work 1-2-3-4-5-6… … … DB Squat Snatch Each Side (50/35) Strict PullupsNext round picks up...
05
DEC
2017

171205

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 4:00 minutes Solo Warm Up Row/Run/Bike Group: Wall to Wall: Bear Crawl, Alligator Crawl, Skipping 10 PVC Pass through 15 Stink Bugs :15 HandStand Hold :15 Headstand Hold 10 Pushups :15 Pushup Plank (top hold) :15 Pushup...
04
DEC
2017

171204

CrossFit Boiler Room – CrossFit Warm-up (No Measure) Solo Warm up – Run 200m, Row 400, DU practice Group Warmup – Wall to wall – Skip, Butt Kickers, Right Leg High Knee, Left Leg High Knee 15 Penguin Jumps 10 Squats :45 Shoulder Bridge 6 Jump Squats :45...