09
JAN
2018

180109

CrossFit Boiler Room – CrossFit Warm-up Bike/Row Running Warm ups Metcon Metcon (Time) 4 RFT Run 400m 50 Squats Cool Down Row at a 50% pace.
08
JAN
2018

180108

CrossFit Boiler Room – CrossFit Warm-up Row 300m or Bike .3 Coaches Choice to get the heart beating. Metcon Metcon (AMRAP – Rounds and Reps) 20 Min AMRAP 10 Box Jumps (36/30) 15 Single OHS 20 T2BChoose a weight that you can do maintaining good form. Cool Down HI...
06
JAN
2018

180106

CrossFit Boiler Room – CrossFit Warm-up Coaches Choice Weightlifting The Other Total (Total Weight) Clean Bench Press Overhead Squat
05
JAN
2018

180105

CrossFit Boiler Room – CrossFit Warm-up Row 300m then 1 min of double unders/single unders then 30 sec of next level Jump ropes. Coaches Stretches Group Warm-up Metcon Metcon (Time) 3 RFT 65 Double Unders 21 Thrusters (65/45) 12 Chest to Bars Cool Down High Fives and...
04
JAN
2018

180104

CrossFit Boiler Room – CrossFit Warm-up Run 400m Jump Rope 1 minute Coach Stretches Metcon Metcon (Time) 3 RFT Run 800m 15 Deadlifts (275/185) 15 Strict HSPU Cool Down Cheer for whoever is still working & High Five everyone. Couch Stretch
03
JAN
2018

180103

CrossFit Boiler Room – CrossFit Warm-up Bike .3 or Row 300 Coaches Warmup Skill Work- Rope Climbs Barbell Back Squats Metcon Metcon (Time) 15 Back Squats (Body Weight/.75) 6/3 Rope Climbs to Ceiling 12 Back Squats 4/2 Rope Climbs 9 Back Squats 2/1 Rope Climbs Mobility-...
02
JAN
2018

180102

CrossFit Boiler Room – CrossFit Warm-up Bike .3 or Row 300. Jump Rope practice- 3mins Group Stretching (Coaches Choice) Pose Running Drills Metcon Metcon (10 Rounds for time) 10 Rounds (Each round as fast as possible) Sprint 50m Shuttle (100m total) Rest 90 Seconds after...
01
JAN
2018

New years WOD

CrossFit Boiler Room – CrossFit New Year Wod (Time) 31 reps of each movement Double Unders Sit ups Burpees Box Jumps 24/20 Wall Balls 20/14 OH Wall ball squats 20/14 KB swings 53/35 KB goblet squats 53/35 Push ups Lunges Push Press 115/75 Deadlifts 135/95Compare to 12/31/16...
30
DEC
2017

171230

CrossFit Boiler Room – CrossFit Metcon (Time) 2 man-Partner WOD! One Person working at a time. Broken up as neccessary 150 tire flips with 3 burpees on the minutecompare to 1/24/15 or 5/7/16
29
DEC
2017

171229

CrossFit Boiler Room – CrossFit Warm-up (No Measure) Rowing 300m Riding .3 miles 50 DUs Group: Wall to Wall – Skipping, High Knees, Butt Kickers, Bear Crawl 2 rds 10 Squats 10 Stink Bugs 10 Single Leg Deadlifts 5 Pullups 1:00 Couch 1:00 Pigeon :30 Down Dog 1:00 Thread...