29
DEC
2014

141229

CrossFit Boiler Room – CrossFit (No Measure) Find the coach and warm up! Push Press (Take 15:00 to find your 1 RM) Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
27
DEC
2014

141227

CrossFit Boiler Room – CrossFit (No Measure) See Coach. Warm up TOGETHER (Circle up) Metcon (AMRAP – Rounds and Reps) Strict HSPU Ladder Rest 5 minutes Front Squat (.75 BW) Ladder (Clean if possible) For the ladder pattern, perform one rep the first minute, two reps...
26
DEC
2014

141226

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...
23
DEC
2014

141223

CrossFit Boiler Room – CrossFit U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in...
22
DEC
2014

141222

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...
20
DEC
2014

141220

CrossFit Boiler Room – CrossFit 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 Optional: Max Pushups in 1...
19
DEC
2014

141219

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:...
18
DEC
2014

141218

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 Stability/Balance w/a Barbell Beginners: 6 of each Intermediate: 8 of each Advanced: 10 of each...
17
DEC
2014

121417

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...
16
DEC
2014

141216

CrossFit Boiler Room – CrossFit 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 Optional: Max Pushups in 1...