02
OCT
2014

141002

CrossFit Boiler Room – CrossFit 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 Dips Metcon (Time) 10 OHS (115/75) 10 Box Jump overs (24/20) 10 Thrusters (95/65) 10 Power...
01
OCT
2014

141001

CrossFit Boiler Room – CrossFit Warm Up 6 (No Measure) DROMS Run 400 3 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 Rope Climb Metcon (Time) 100 Meter Walking Lunges 800 Meter Run 100 Squats
30
SEP
2014

140930

CrossFit Boiler Room – CrossFit CFBR Strict (No Measure) Couch Stretch Wall Stretches D.R.O.M.’s High Knees Down Butt Kickers Back Karaoke Down Skip Back Hip mobility on the Rig 10 Wall squats (face the wall) 3 ROUNDS 7 Strict Pull ups or 10 Ring Rows (NO kip) 10 Push...
29
SEP
2014

140929

CrossFit Boiler Room – CrossFit CFBR Strict (No Measure) Couch Stretch Wall Stretches D.R.O.M.’s High Knees Down Butt Kickers Back Karaoke Down Skip Back Hip mobility on the Rig 10 Wall squats (face the wall) 3 ROUNDS 7 Strict Pull ups or 10 Ring Rows (NO kip) 10 Push...
27
SEP
2014

140927 – The Chief

CrossFit Boiler Room – CrossFit Warm Up 6 (No Measure) DROMS Run 400 3 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 The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135# 6...
26
SEP
2014

140926

CrossFit Boiler Room – CrossFit 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 Trunk 2 x 10 each:...
25
SEP
2014

140925

CrossFit Boiler Room – CrossFit Warm up 1 (No Measure) Run/Row/Jump Rope (coaches choice) Mobility Work: Arm Circles Leg Kicks Knee Rolls Ankle Rolls Neck Rolls Dynamic: Air Squat Pushup Situp Supermen Pullups Level 1: 6-8-10 Level 2 : 8-10-12 Level 3: 10-12-15 Metcon...
24
SEP
2014

140924

CrossFit Boiler Room – CrossFit Warm Up 6 (No Measure) DROMS Run 400 3 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 (Time) 3 Rounds: Run 200m 10 Bar Facing Burpees 7 thrusters (115/75) Metcon (AMRAP...
23
SEP
2014

140923 (Happy Birthday Chad)

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...
22
SEP
2014

140922 (Happy Birthday KK)

CrossFit Boiler Room – CrossFit () Metcon (No Measure) 34 BurpeesNo Time… just 34 burpees throughout your class Metcon (Time) Start with Run 400m 3 Rounds 10 Back Squats (.75 BW) 20 Push-ups Run 400m