18
NOV
2017

171118

CrossFit Boiler Room – CrossFit Metcon (Time) Team Wod: Move all the weight!
17
NOV
2017

171117

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 2:30 Run/Row/Burpee/DUs Wall to Wall: Butt kickers, high knees,Skip 15 push-ups 10 Sit-ups Barbell Skill Practice Deadlift Power Clean Squat Clean Power Snatch Snatch Balance1:00 Couch 1:00 Pigeon 1:00 twisted Cross :30...
16
NOV
2017

171116

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 3:00 Run/Row/Bike/DUs Group: Wall to Wall Duck Walk, Bear Crawl, Frog Jump, Crab Walk 8 Squat (Pause at Bottom) 6 Jump Squats :30 Plank :15 Side Plank (Each Side) :30 Mountain Climbers 8 Squats (Slow Descent)1:00 Couch...
15
NOV
2017

171115

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...
14
NOV
2017

171114

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 3:00 Run/Row/Bike/Double Unders Wall to Wall: Butt Kickers, Shuffles, Crab Walk, High Knees 10 Pushups 10 Reverse Pistol Burpees :30 Hanging from Rig :30 Hand stand hold 7 Burpees 10 Squats1:00 Couch 1:00 Lizard 1:00...
13
NOV
2017

171113

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 3:00 Run/Bike/Row/DU Wall to Wall: High Knees, Bear Crawl, Broad Jump, Karaoke 10PVC Pass Through 10 Jump Squats 10 OHS Squats :30 Mountain Climbers :30 Flutter Kicks 10 Sots Press 10 PVC Pass Through1:00 Saddle 1:00...
10
NOV
2017

171110

CrossFit Boiler Room – CrossFit Group Warm Up 2 (No Measure) 2-3 Minutes row/bike Group Wall to Wall: Lunges down, Butt Kickers, 15 Penguin Jumps 5 Burpees :30 Hollow Rocks :30 Flutter kicks :30 Handstand Hold 5 Burpees 15 Penguin Jumps1:00 Saddle 1:00 Puppy 1:00 Pigeon...
09
NOV
2017

171109

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 3:00 Run/Bike/Row/ Du’s Group: Wall to Wall – High Knee, Skipping, Bear Crawl, Shuffle 10 PVC Pass Through 10 OHS 10 Deadlifts :30 Six Inches :30 Shoulder Bridge Hold 10 Thrusters 10 Deadlifts 10 PVC Pass...
08
NOV
2017

171108

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: 10-12-14 Metcon (AMRAP – Rounds and Reps) 6 minute. AMRAP 2-4-6-8-10-12… … Push up...
07
NOV
2017

171107

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 2:00 Bike/Row/Jump Rope Group : Wall to Wall – Butt Kickers, Frog Jumps, Sprint Down and Back 10 Goblet Squats 10 Situps :30 Arms up Squat Hold 10 SuperMans 10 Side Lunges 10 Front Lunge :30 Toe Hold Squat Hold1:00...