28
DEC
2017

171228

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...
27
DEC
2017

171227

CrossFit Boiler Room – CrossFit Group Warmup 3 (No Measure) 2-3 Minutes Run/Bike/Row Group: Wall2Wall – High Knees D&B, Shuffle, Karaoke, 10 Penguins 10 Pushups 10 Situps 5-10 Strict Pullups 5 Lunges Each Leg 5 Side lunges Each Leg :30 PVC Pass Throughs 10-12 OHS...
26
DEC
2017

171226

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 Pullups1:00 Couch 1:00 Pigeon :30 Down Dog 1:00 Thread...
23
DEC
2017

171223

CrossFit Boiler Room – CrossFit 12 Days of Christmas (Time) Completed just like the song… 100m Run 2 Front Squat (135/95) 3 Cleans (135/95) 4 Push ups 5 Wall Balls (20/14) 6 Burpees 7 Sit-ups 8 KB Walking Lunges (53/35) 9 KB Swings (53/35) 10 Pull Ups 11 S2OH (135/95)...
22
DEC
2017

171222

CrossFit Boiler Room – CrossFit Warm-up (No Measure) Row 350 Group: Bear Crawl, Aligator Crawl Back 12 Push Ups :30 Elbow Plank :30 shoulder Bridge 10-15 Jump Jack Front Clap1:00 Thread Flat Needle 1:00 Twisted Cross :30 Seal :30 Down Dog on wall Bench Press...
21
DEC
2017

171221

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 200m run 250m Row 50 DUs Group: Wall to Wall: High Knees D&B, Butt Kickers, Lunge and Dab! 12 Card warmup Hearts – Pushups Diamonds – Sit-ups Clubs – Squats Spades – Russian Twist1:00 Couch...
20
DEC
2017

171220

CrossFit Boiler Room – CrossFit Metcon (3 Rounds for reps) 3 minutes Cleans (135/95) 20 DUs after each round 2-4-6-8-10… 1 minute rest 3 minutes Cleans 20 DUs after each round 2-4-6-8-10… 2 minute rest 3 minutes Cleans 20 DUs after each round...
19
DEC
2017

171219

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 300m Row .3 Bike 50 DUs Group: Wall to Wall – Skipping, Shuffle, Karaoke 10 Pushups :30 6-inches 10 Situps :30 In-out Flutter Kicks 10 Stink Bugs :30 Shoulder Bridge 10 V-Ups1:00 Couch 1:00 Childs pose w/ shoulder...
18
DEC
2017

171218

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 2-3 minutes Row/Run/DUs Practice Group: Wall to Wall – High Knees, Butt Kickers, Frog Jump, Bear Crawl 12 Burpees 12 OHS w/ PVC 12 Good Mornings w/ PVC :30 Mt. Climbers 12 Jump Squats 12 Sots Press w/ PVC 12 PVC...
16
DEC
2017

171216

CrossFit Boiler Room – CrossFit Metcon (AMRAP – Rounds and Reps) Partner/Team 17 minute AMRAP 2 x Down and Back Box Push 50 Air Squats 20 Handstand Pushup 50 DB snatches (50/35) 2 x Down and Back Box Push1 full round = 134 reps Partner Not working must hold weight...