12
OCT
2017

171012

CrossFit Boiler Room – CrossFit 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 1:00 Seated Fwd Fold...
11
OCT
2017

171011

CrossFit Boiler Room – CrossFit 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 (AMRAP – Rounds and Reps) 6 Minute AMRAP 5 Power Clean...
10
OCT
2017

171010 – Omar

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:...
09
OCT
2017

171009

CrossFit Boiler Room – CrossFit 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 Seated Fwd Fold 1:00 Twisted Cross 1:00 Saddle 1:00 Down Dog on Wall Banded Shoulder...
07
OCT
2017

171007

CrossFit Boiler Room – CrossFit View Public Whiteboard Metcon (Time) Partner/Team wodPartners 50/35 Cal AAB 50 Tire Flips 800m Run together 50 Tire Flips 50/35 Cal Rower
06
OCT
2017

171006

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...
05
OCT
2017

171005

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 Childs Pose 1:00 Seal/Sphinx 1:30 Squat Hold on Rig...
04
OCT
2017

171004

CrossFit Boiler Room – CrossFit View Public Whiteboard Metcon (Time) 10 Overhead Squat (115/75) 35 DUs 15 Front Squat 35 DUs 20 Back Squats 35 DUs Warm Up 4 (squat work/balance) (No Measure) Run 400 Mobility Drills Arm circles Leg kicks Neck Rolls Hip Circles Knees circles...
03
OCT
2017

171003

CrossFit Boiler Room – CrossFit View Public Whiteboard Deadlift Warmup (No Measure) 400m Run Shoulder Rolls Lunges D&B 2 rds 10 Wall Squats 10 Goblet Squats 10 Superman 10 Single Leg Deadlift 10 Deadlift with PVC 10 Deadlift with Empty Barbell2:00 Seated Foward Fold...
02
OCT
2017

171002

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...