21
SEP
2017

170921

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds 10 Overhead Side bends w/ PVC 8 Push-ups 6 GHD/Situps 4 Stink Bug Pushups 2 Dead Bug/Superman Rolls 1 Bottoms up KB Down and Back Walk (35/18):30 Down Dog on Wall 1:00 Twisted Cross 1:00...
20
SEP
2017

170920

CrossFit Boiler Room – CrossFit View Public Whiteboard 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...
19
SEP
2017

170919

CrossFit Boiler Room – CrossFit View Public Whiteboard 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 Fwd Fold 1:00 Seal 1:00 Childs Pose with Shoulders 1:00 Twisted...
18
SEP
2017

170918

CrossFit Boiler Room – CrossFit View Public Whiteboard 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...
16
SEP
2017

170916

CrossFit Boiler Room – CrossFit View Public Whiteboard Metcon (Time) “Baldie” 43 Cal Row 43 Deadlifts (155/115) 43 Wallballs (20/14) 43 Situps 43 KB Swings (53/35) 43 Goblet Squats (53/35) 43 Box Jump Overs 430m Run (To the Fire Hydrant)
15
SEP
2017

170915

CrossFit Boiler Room – CrossFit View Public Whiteboard 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...
14
SEP
2017

170914

CrossFit Boiler Room – CrossFit View Public Whiteboard 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...
13
SEP
2017

170913

CrossFit Boiler Room – CrossFit View Public Whiteboard 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 Metcon (4 Rounds for reps) Air Squats –...
12
SEP
2017

170912

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up 2:00 Row/Bike/Run 2 Rds 8 Stink Bug Pushups 8 Over Head Squats PVC 8 Single Leg DeadLifts 8 Superman 8 GHD/Situps 1:00 Couch 1:00 Seated Fwd Fold 1:00 Twisted Cross 1:00 Puppy Dog :30 Down Dog :30 Down Dog on...
11
SEP
2017

170911

CrossFit Boiler Room – CrossFit View Public Whiteboard 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 Couch 1:00 Puppy Dog 1:00 Twisted Cross 1:00 Supine Twist 3:00...