27
OCT
2014

141027

CrossFit Boiler Room – CrossFit Warm-up 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)...
25
OCT
2014

141025

CrossFit Boiler Room – CrossFit Work around the pumpkins the best you can. 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...
24
OCT
2014

141024

CrossFit Boiler Room – CrossFit (No Measure) DROMS Wall Stretches Roll lats & hamstrings 10 Squats with 2 second pause @ bottom 15 Sit Ups 7 Strict Pull Ups (NO kip) 12 Push Ups 3 rounds of Sprint 100 m Rope Climb progressions Metcon (AMRAP – Reps) With a...
23
OCT
2014

141023

CrossFit Boiler Room – CrossFit (No Measure) Shoulder Mobility (Use 5lb plates, bands, lacrosse balls) DROMS Wall Stretches 200m casual Row 2 Rounds 10 Squats with 2 second pause 10 Push Ups 15 Sit Ups 7 Strict Pull-ups (No Kip) 10 OH slam balls (10# blue & black) 100m...
22
OCT
2014

141022

CrossFit Boiler Room – CrossFit Warm Up 3 (C&J, all joints) (No Measure) Row 500 Mobility: Arm Circles Trunk Twists Golf Swings Leg Kicks Skill Transfer w/a barbell Deadlift Hang Power Clean Front Squat Press Power Clean Thruster Squat Clean Split Jerk Level 1: 8 of...
21
OCT
2014

141021

CrossFit Boiler Room – CrossFit 17 minute Continuous clock. (7-2-8) OverHead Squats taken from the floor. You can only go up in weight. (start light & work up progressively. If you aim too high to start with, you will get a score of “0”.) (No Measure)...
20
OCT
2014

141020

CrossFit Boiler Room – CrossFit Warm-up (No Measure) 2 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) 3 second pause Squats Sit-ups PVC Good Mornings Ring Rows (to the chest) Dips 2 rounds of 100m sprint rows. (try to stop on 100) (During “Max Muscle...
18
OCT
2014

141018

CrossFit Boiler Room – CrossFit Warm up 1 (No Measure) Run/Row/Jump Rope (coaches choice) Mobility Work: Arm Circles Leg Kicks Knee Rolls Ankle Rolls Neck Rolls Dynamic: Air Squat Pushup Situp Supermen Pullups Level 1: 6-8-10 Level 2 : 8-10-12 Level 3: 10-12-15 Cory McGee...
17
OCT
2014

141017

CrossFit Boiler Room – CrossFit Warm Up 6 (No Measure) DROMS Run 400 3 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 (4 Rounds for reps) 11 minute clock: 2 minutes Max Reps Double Unders 1 minute rest...
16
OCT
2014

141016

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:...