24
OCT
2017

171024

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...
23
OCT
2017

171023

CrossFit Boiler Room – CrossFit CFBR Warm Up – 10 Min 1 (No Measure) 400m Run/Row 2 Rounds High Knees D&B Butt Kickers D&B 10 Pushups :30 Hollow Rock 10 Strict Pullups 10 Supermans :30 Sec L-Sit1:00 Couch 1:00 Twisted Cross 1:00 Seal 1:00 Standing Straddle...
21
OCT
2017

171021

CrossFit Boiler Room – CrossFit 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 Warm-up Lumberjacks and Farmers Tabata Crab-Walk Partners to knock...
20
OCT
2017

171020

CrossFit Boiler Room – CrossFit Warm Up 6 (No Measure) DROMS Run 400 2 Rounds Push ups Sit Ups Squats Pull ups Broad Jumps D&B Level 1: 6-8-10 Level 2: 8-10-12 Level 3: 10-12-141:00 Twisted Cross 1:00 Seal 1:00 Pigeon 1:00 Down Dog clean pull + power clean + hang squat...
19
OCT
2017

171019

CrossFit Boiler Room – CrossFit 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 1:00 Samson Each Side...
18
OCT
2017

171018

CrossFit Boiler Room – CrossFit Warm Up 3 (C&J, all joints) (No Measure) Row 500 Mobility: Arm Circles Trunk Twists Golf Swings Leg Kicks Skill Transfer w/a barbell Deadlift Hang Power Clean Front Squat Press Power Clean Thruster Squat Clean Split Jerk Level 1: 8 of...
17
OCT
2017

171017

CrossFit Boiler Room – CrossFit Deadlift Warmup (No Measure) 400m Run Shoulder Rolls Lunges D&B 2 rds 10 Wall Squats 10 Goblet Squats 10 Superman 10 Single Leg Deadlift 10 Deadlift with PVC 10 Deadlift with Empty Barbell1:00 Couch :30 Down Dog 1:00 Supine Twist 1:00...
16
OCT
2017

171016

CrossFit Boiler Room – CrossFit 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 Twisted Cross :30 Down dog on...
14
OCT
2017

171014

CrossFit Boiler Room – CrossFit Warm-up Partner “Smack” Warm-Up! Metcon (Time) Partner WOD 60 Hang Cleans (95/65) 100m Wall Ball Relay 40 Wall Balls (20/14) 100m Wall Ball Relay 20 Strict Press (95/65) 100m Wall Ball Relay 40 Wall Balls (20/14) 100m Wall Ball...
13
OCT
2017

Sweaty Friday 171013

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...