22
SEP
2014

140922 (Happy Birthday KK)

CrossFit Boiler Room – CrossFit () Metcon (No Measure) 34 BurpeesNo Time… just 34 burpees throughout your class Metcon (Time) Start with Run 400m 3 Rounds 10 Back Squats (.75 BW) 20 Push-ups Run 400m
19
SEP
2014

140919

CrossFit Boiler Room – CrossFit Weight for Intro 9.2 OHS 45/30 Scale up on KB swings if able Warm-up 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...
18
SEP
2014

140918

CrossFit Boiler Room – CrossFit Warm-up CFBR W/U 1 (No Measure) Run or Row 300m Then 3 rounds of: 10 sec Samson Stretch each side 10 Push-ups 10 Sit-ups 10 Squats 10 Pull-ups 10 sec squat hold on rig (camp @ bottom) Metcon CFBR Intro 8 (AMRAP – Rounds and Reps) 8 Min...
17
SEP
2014

140917

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 (Time) Buy in: 100 DUs 5 rounds: 10 Dead Lifts (95/65) 10 Front Squats (95/65) 10...
16
SEP
2014

140916

CrossFit Boiler Room – CrossFit If extra time work on skill list. 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...
15
SEP
2014

140915

CrossFit Boiler Room – CrossFit Warm-up CFBR W/U 1 (No Measure) Run or Row 300m Then 3 rounds of: 10 sec Samson Stretch each side 10 Push-ups 10 Sit-ups 10 Squats 10 Pull-ups 10 sec squat hold on rig (camp @ bottom) Weightlifting Back Squat (10 x 3 @ 75%) Metcon CFBR...
13
SEP
2014

140913

CrossFit Boiler Room – CrossFit Junk Yard Dog (No Measure) 2 Rounds Partner A sits with legs extended and arms out, partner B jumps over one arm, then legs, than over the other arm of Partner A. That is 1 rep. Each partner completes 10 reps. Next, Partner A gets in a table...
12
SEP
2014

140912

CrossFit Boiler Room – CrossFit CFBR W/U 1 (No Measure) Run or Row 300m Then 3 rounds of: 10 sec Samson Stretch each side 10 Push-ups 10 Sit-ups 10 Squats 10 Pull-ups 10 sec squat hold on rig (camp @ bottom) 1: CFBR Intro 4 (Time) 4 RFT 100m Run 7 Pull-up Progressions 25...
11
SEP
2014

140911

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 1: CFBR Intro 3 (Time) 3 RFT 200m Run 10 Thrusters 45/30 10 Sit-ups 2: Jack (AMRAP –...
10
SEP
2014

140910

Main – 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 Metcon (Time)...