12/30/2015

CrossFit Arioch – CrossFit Metcon (No Measure) 9 Medicine ball cleans 9 Half handstand push-ups (Stack 2 abmats on top of a 45 pound plate. Touch your head to the top of the abmat and then fully extend) 9 One arm thruster with kettlebell (each arm) 30 seconds Hollow body hold on bar 9 Elbows[…]

12/29/2015

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) Double/Triple under practice for 5 minutes, then complete as many of these as possible with the remaining 5 minutes: 10 Pogo jumps 10 yards Bear crawl 10 Forward/back jumping jacks 5 hops Single leg hops (twisting – each leg) 30 seconds Handstand hold against wall or free[…]

12/28/2015

CrossFit Arioch – CrossFit Metcon (No Measure) 10 Cossack squat (each side) 10 Overhead Plate Press 10 Elbows high and outside (PVC or Bar) 10 Bridge up 10 Sots press (PVC or bar) 10 Thorasic high fives (each arm) 10 Down and up (PVC or bar) 10 Arms (over and back) 10 Roll to candlestick[…]

12/26/2015

CrossFit Arioch – CrossFit Deadlift (10-10-10-10-10) Metcon (No Measure) EMOMx18 Min 1: :35 seconds for max calorie Row Min 2: :35 seconds for max reps of Clean and Jerks at 155/105 Min 3: :35 seconds for max reps of Chest to Bar Pull-Ups

12/23/2015

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 2 rounds of these exercises: 10 Medicine ball cleans 10 Cossack squat (each side) 10 One arm thruster with kettlebell (each arm) 10 yards Bear crawl 5 Elbows high and outside (PVC or Bar) Barbell Cycling Unbroken Power Cleans (Unbroken Power Cleans for time,- rest) Unbroken Hang[…]

12/22/2015

CrossFit Arioch – CrossFit Metcon (No Measure) 1-minute rounds of: Pigs on ice skates Sit-up to pike Medicine ball push-up Bridge up PVC pass throughs Back stroke (each arm) Ring out the towel (each side) Strength Snatch Conditioning Metcon (Time) 5 rounds for time: 10 Jerks (135#/95#) 10 Toes to Bar 10 Burpees Mobility Metcon[…]

WOD 12/21/2015

Warmup complete 2 rounds of the following: 5 Skin the cat 5 Cossack squat (each side) 5 Roll to candlestick 5 Burpee pull-ups 5 Elbows high and outside (PVC or Bar) 30 seconds Hollow body hold on bar 5 Fire hydrant circles (each side) 5 Jumping pull-ups Strength 1 rep max squat clean Conditioning 2000m row 100 Air Squats 30 Hang Power Cleans[…]

12/19/2015

CrossFit Arioch – CrossFit Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here

12/18/2015

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 10 yards Spiderman lunge 5 jumps Box jump progression 10 yards Walking RDL and leg swings 10 Elbows high and outside (PVC or Bar) 10 Marching bridge (each side) 10 Bridge up 5 Back stroke (each arm) 5 High knees with toe touch (each side) 10 yards[…]

12/16/2015

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 10 Cossack squat (each side) 10 Medicine ball cleans 10 Roll to candlestick 10 Fire hydrant circles (each side) 10 Elbows high and outside (PVC or Bar) 10 Wall squats 10 yards Knee hugs 10 Air squat Strength Back Squat Back Squat Back Squat Back Squat Conditioning[…]