20
JAN
2018

180120

CrossFit Boiler Room – CrossFit Warm-up Weightlifting The CrossFit Total (Total Weight)
19
JAN
2018

180119

CrossFit Boiler Room – CrossFit Warm-up Metcon Metcon (3 Rounds for reps) AMRAP 3: Buy In: 50 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 2 Minutes AMRAP 3: Buy In: 50 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) rest...
18
JAN
2018

180118

CrossFit Boiler Room – CrossFit http://crossfitboilerroom.com/2018/01/17/why-you-should-do-the-open/ Warm-up Metcon Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats Cool Down
17
JAN
2018

Why You Should Do The Open

It is inevitable. For the next couple of months, the majority of what you will hear about at the box is that it is OPEN SEASON! And, if you’re new to CrossFit, you’re probably wondering what is this and what’s the big deal? And why are my coaches crazy enough to think I...
17
JAN
2018

180117

CrossFit Boiler Room – CrossFit Warm-up Metcon Metcon (3 Rounds for reps) AMRAP 3: Buy In: 50 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 2 Minutes AMRAP 3: Buy In: 50 Double Unders 8 Front Squats (115/80) 4 Burpee Box Jump Overs (24/20) rest...
16
JAN
2018

180116

CrossFit Boiler Room – CrossFit Warm-up Metcon Max weight Chest to Bar (1-1-1-1-1) Find the heaviest load possible and still able to chest to bar. Max Weight Dip (1-1-1-1-1) Find the heaviest load possible while doing a dip. 1 Mile Run (Time) Run 1 mile for time 1-Mile Run...
15
JAN
2018

180115

CrossFit Boiler Room – CrossFit Warm-up Metcon 10 Min “Cindy” (AMRAP – Rounds) 5 Pull-ups 10 Push-ups 15- Squats 1000m Row (Time) Max Effort 1000m Row Cool Down
13
JAN
2018

180113

CrossFit Boiler Room – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push...
12
JAN
2018

180112

CrossFit Boiler Room – CrossFit Warm-up Row/Bike Fun Warm UPS Metcon Metcon (Time) 3 RFT 60 Squats (Yep, that’s right) 30 Knees to Elbow 30 HRPURX+ Ring Push Ups (Coaches Choice) Cool Down
11
JAN
2018

180111

CrossFit Boiler Room – CrossFit Warm-up Metcon The Lyon (Time) 5 rounds, each for time of: 165-lb. squat cleans, 7 reps 165-lb. shoulder-to-overheads, 7 reps 7 burpee chest-to-bar pull-ups Rest 2 minutes between rounds. Ideally, use a pull-up bar that is 6 inches above your...