04
AUG
2017

170804

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...
03
AUG
2017

170803

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...
02
AUG
2017

170802

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...
01
AUG
2017

170801

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: 10-12-151:00 Couch 1:00 Lizard 1:00 Seated Foward Fold...
31
JUL
2017

170731

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 Lizard 1:00 Pigeon :30 Eagle :45 Down Dog :30 Down...
28
JUL
2017

170728

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...
27
JUL
2017

170727

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...
26
JUL
2017

170726

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...
25
JUL
2017

170725

CrossFit Boiler Room – CrossFit View Public Whiteboard 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...
24
JUL
2017

170724

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: 10-12-151:00 Couch 1:00 Saddle 1:00 Downward Dog 1:00...