20
JUL
2017

170720

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm up 2 (Core Flex, FS, OHS, Cln, Sntch) (No Measure) Jog 400 Mobility x 10 each: -trunk twist -golf swing -straight leg swing front + side -inchworm+5 ea step foot to hand+ jump feet to hands -high knee tuck + lunge...
19
JUL
2017

170719

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon (No Measure) 10 EMOM Even 5 x Bench Press (205/105) Odd AB/Row Calories (10/7)...
18
JUL
2017

The Bear

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up DROMS Run 400 2 Rounds 8x Push ups 8x Sit Ups 8x Squats 8x Pull ups 1:00 Puppy Dog 1:00 Seated Fwd Fold 1:00 Dragon 1:00 Thread the Needle(legs) Weightlifting The Bear (Weight) 7 reps for 5 sets. Scored by...
17
JUL
2017

170717

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips 1:00 Couch 1:00 Saddle 1:00 Downward Dog on Wall 1:00 Banded shoulder stretch Metcon (Time)...
15
JUL
2017

170715

CrossFit Boiler Room – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Reps) Partner Workout – Round 1 – Max Effort KB Swings Round 2 – Max Effort KB Goblet Squats Round 3 – Max Effort KB SDHP Round 4 – Max Effort LungesPartner A...
14
JUL
2017

170714

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up 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...
13
JUL
2017

170713

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips1:00 Lizard 🦎 1:00 Half Saddle 🐴 :30 Archer :30 Down Dog 🐶...
12
JUL
2017

170712

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up 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 2 Mins Burpees (AMRAP –...
11
JUL
2017

170711

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up 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...
10
JUL
2017

170710

CrossFit Boiler Room – CrossFit This is on a continuous clock. View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips1:00 Couch 1:00 Saddle 1:00...