05
DEC
2017

171205

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 4:00 minutes Solo Warm Up Row/Run/Bike Group: Wall to Wall: Bear Crawl, Alligator Crawl, Skipping 10 PVC Pass through 15 Stink Bugs :15 HandStand Hold :15 Headstand Hold 10 Pushups :15 Pushup Plank (top hold) :15 Pushup...
04
DEC
2017

171204

CrossFit Boiler Room – CrossFit Warm-up (No Measure) Solo Warm up – Run 200m, Row 400, DU practice Group Warmup – Wall to wall – Skip, Butt Kickers, Right Leg High Knee, Left Leg High Knee 15 Penguin Jumps 10 Squats :45 Shoulder Bridge 6 Jump Squats :45...
02
DEC
2017

171202

CrossFit Boiler Room – CrossFit Coffland (Time) Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800-m run 30 push-ups Post time to commentsU.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak...
01
DEC
2017

171201

CrossFit Boiler Room – CrossFit Warm-up (No Measure) Bike,Row, solo warmup Group: Wall to Wall: High Knees, shuffle, Bear crawl 12 Stink Bugs :30 side plank right 10 Push-ups :30 side plank left 12 Cossack Squats :30 Plank1:00 Saddle 1:00 Seated fwd fold 1:00 Seal/Sphinx...
30
NOV
2017

171130

CrossFit Boiler Room – CrossFit Group Warm-up 3 (No Measure) 3 minutes Row/Run/Bike/DU Group: Wall to Wall: Duck Walk, Skipping, Backwards Run, High Knees, Butt Kickers 10 Jump Squats 8 Lunges 10 Situps :20 Bottom Squat hold :30 Shoulder Bridge :20 Bottom Squat hold 8...
29
NOV
2017

171129

CrossFit Boiler Room – CrossFit Group Warm Up 2 (No Measure) 2-3 Minutes row/bike Group Wall to Wall: Lunges down, Butt Kickers, 15 Penguin Jumps 5 Burpees :30 Hollow Rocks :30 Flutter kicks :30 Handstand Hold 5 Burpees 15 Penguin Jumps Metcon (Time) 10-7-5 Strict Pull-ups...
28
NOV
2017

171128

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 3:00 Run/Row/Bike Group Wall2Wall: Skipping Down and Back, Butt Kickers, Shuffle 10 Med Ball Cleans 8 Pushups 6 Situps :30 Six Inches :30 Flutter Kicks 8 Stink Bugs 10 Med Ball Lunges1:00 Couch 1:00 Seal 1:00 Thread...
27
NOV
2017

171127

CrossFit Boiler Room – CrossFit Warm-up (No Measure) Run/Row/Jump/Bike Group: Wall to Wall – High Knees, Broad Jump, Bear Crawl 12 Squats 10 Single Leg Deadlifts :30 Bear in the Woods :30 Shoulder Bridge 10 Single Leg Deadlift 12 Stink Bugs1:00 Couch :30 Down Dog 1:00...
25
NOV
2017

171125

CrossFit Boiler Room – CrossFit Collin’s Phight (Time) 400m Plate Carry (45/25) 10 Plate Curls (45/25) 20 Strict Pull Ups 30 Burpee to Plate (45/25) 20 Deficit HSPU (45/25) 10 Suitcase Deadlift (45/25) 800m Plate Carry (45/25)
24
NOV
2017

171124

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 3:00 Run/Row/Burpee Group: Wall to Wall – High Knees, Butt Kickers, Inch Worm 10 Goblet Squats 10 Russian KBs :30 Side Plank Each Side :30 Overhead KB hold :30 Goblet Squat Bottom Hold 10 Single Leg Deadlifts Each...