Category

WOD
03
MAY
2017

170503

CrossFit Boiler Room – CrossFit HAPPY BIRTHDAY RENAE! View Public Whiteboard Warm-up 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...
02
MAY
2017

170502

CrossFit Boiler Room – CrossFit HAPPY BIRTHDAY LINDSAY MILLETT-GLASS!!!! We all love you and will miss you and Ruth tons! View Public Whiteboard Warm-up 200 m jog pvc passthroughs 5-7 pvc overhead squats (go slow and focus on shoulder position) 5-7 strict pull ups 10 hollow...
01
MAY
2017

170501

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up 2:00 bike or row 3 rds 10 sling shot squats sling shot side to sides 5-7 strict pull ups or 10 ring rows 10 ghd’s or abmat sit ups 10 hand release push ups 1:00 couch 1:00 low dragon 1:00 supine split 1:00...
29
APR
2017

170429

CrossFit Boiler Room – CrossFit View Public Whiteboard Metcon Metcon (4 Rounds for time) Partners complete each round for time (rest until start of new round) Start new rd Every 10 minutes. Rd 1 50 cal bike 50 chest 2 bar Rd 2 50 cal row 50 TTB Rd 3 800m run together 50...
28
APR
2017

170428

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up 200 m jog pvc pass throughs 2 rds 10 wall squats 10 hand release push ups 10 hollow rocks 10 supermans 5-7 hspu’s, wall walks with 5 second hold, or hand stand kick ups to the wall lacrosse ball mobility...
27
APR
2017

170427

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up Row/bike 2:00 pvc pass throughs shoulder band mobility pvc good mornings walking lunges high knees and butt kickers 10 sling shot squat sling shot side to sides 10 ghd’s or abmat sit ups 5-7 strict pull...
26
APR
2017

170426

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Metcon (Time) For Time 10-8-6-4-2 Box Jumps 24/20...
25
APR
2017

170425

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up 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...
24
APR
2017

170424

CrossFit Boiler Room – CrossFit View Public Whiteboard Warm-up 400 m jog pvc pass thoroughs leg swings and arm circles shoulder band mobility 3 rds of 7 reps each light kb goblet squats ring rows hand release push ups sit ups 2:00 couch stretch 1:00 pigeon 1:00...
22
APR
2017

170422

CrossFit Boiler Room – CrossFit View Public Whiteboard Metcon Metcon (Time) *In Teams Of 2* 5 rounds for time 400 m Med ball Carry 20/14 (partners stay together) 20 Box Jumps 24/20 (10 each) 30 KB swings 70/44 (15 each)Partners can swap the med ball at any point in the run...
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