29
SEP
2017

170929

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...
28
SEP
2017

170928

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
SEP
2017

170927

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: 10-12-14 Metcon (Time) 5-10-15-20 Squat Snatches (75/55) Run 200m after Each...
26
SEP
2017

170926

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 Barbell1:00 Couch 1:00 Seal 1:00...
25
SEP
2017

170925

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 1:00 Seal Skill/Strength Work...
22
SEP
2017

170922

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up (No Measure) Run/Row/Bike 400m 2rds 10 PVC Pass through 10 Push-ups 10 Wall Squats 10 Burpees 10 Barbell Thrusters1:00 Couch 1:00 Standing Straddle 1:00 Seal/Sphinx 1:00 Twisted Cross 1:00 Archer Metcon (AMRAP...
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...