16
AUG
2017

170816

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm up 1 (No Measure) Run 400m Pushup Situp/GHD (DO NOT TURN TOP HANDLE) Back Extension (DO NOT TURN TOP HANDLE) Pullups Level 1: 6-8-10 Level 2 : 8-10-12 Level 3: 10-12-15 CFBR Intro 8 (AMRAP – Rounds and Reps)...
15
AUG
2017

170815

CrossFit Boiler Room – CrossFit View Public Whiteboard 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 Dips2:00 Seated Foward Fold 1:00 Seal/Sphinx (Focus on your lower Back...
14
AUG
2017

170813

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm up 1 (No Measure) Run 400m Pushup Situp/GHD (DO NOT TURN TOP HANDLE) Back Extension (DO NOT TURN TOP HANDLE) Pullups Level 1: 6-8-10 Level 2 : 8-10-12 Level 3: 10-12-151:00 Single leg forward fold 1:00 Saddle 1:00...
12
AUG
2017

170812

CrossFit Boiler Room – CrossFit View Public Whiteboard PVC Fran (No Measure) PVC Fran 21-15-9 thrusters Jumping PVC pullups Wall Ball Hot Potato (No Measure) Circle up, grab a wall ball and Music Chair/Hot Potato style from Push up Plank Metcon (Time) Partner WOD10 Rounds...
11
AUG
2017

170811

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm up 1 (No Measure) Run 400m Pushup Situp/GHD (DO NOT TURN TOP HANDLE) Back Extension (DO NOT TURN TOP HANDLE) Pullups Level 1: 6-8-10 Level 2 : 8-10-12 Level 3: 10-12-151:00 Couch 1:00 Pigeon 1:00 Puppy Dog 1:00...
10
AUG
2017

170810

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm Up 4 (squat work/balance) (No Measure) Run 400 Mobility Drills Arm circles Leg kicks Neck Rolls Hip Circles Knees circles Samson Stretch 2 Rounds 10 Wall Squats 10 Pull-ups 10 HR Push-ups 10 GHD Sit-ups1:00 Couch...
09
AUG
2017

170809

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm up 1 (No Measure) Run 400m Pushup Situp/GHD (DO NOT TURN TOP HANDLE) Back Extension (DO NOT TURN TOP HANDLE) Pullups Level 1: 6-8-10 Level 2 : 8-10-12 Level 3: 10-12-15 Metcon (Time) Intro 7-ish Row 250m 20 Air...
08
AUG
2017

170808

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm up 1 (No Measure) Run 400m Pushup Situp/GHD (DO NOT TURN TOP HANDLE) Back Extension (DO NOT TURN TOP HANDLE) Pullups Level 1: 6-8-10 Level 2 : 8-10-12 Level 3: 10-12-151:00 Couch 1:00 Pigeon 1:00 Lizard 1:00 Supine...
07
AUG
2017

170807

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm up 2 (Core Flex, FS, OHS, Cln, Sntch) (No Measure) Jog 400 Mobility x 10 each: -trunk twist -golf swing -straight leg swing front + side -inchworm+5 ea step foot to hand+ jump feet to hands -high knee tuck + lunge...
05
AUG
2017

Serene

CrossFit Boiler Room – CrossFit View Public Whiteboard Serene (Time) Row 1000 m – 4 Rounds 8 Front Squats 185/125 4 Shoulder to Overhead 15 Pull ups – 43 Burpees 1 Mile Run