1/29/2016

CrossFit Arioch – CrossFit Warmup (No Measure) 45 seconds of work and 15 seconds of rest: Roll to candlestick Cossack squat (each side) Fire hydrant circles (each side) Elbows high and outside (PVC or Bar) Knee hugs Headstand to push-up Spiderman lunge Air squat Back Squat (2-2-2) Metcon (AMRAP – Reps) AMRAP20 – Teams of[…]

1/27/2016

CrossFit Arioch – CrossFit Warmup (No Measure) 10 Pogo jumps 10 Jumping pull-ups 10 Cossack squat (each side) 5 Box jumps 10 Forward/back jumping jacks 10 Kip swings 10 Fire hydrant circles (each side) 30 seconds Hollow body hold on bar 10 Ring out the towel (each side) 10 Diagonal band pull aparts 10 Roll[…]

1/26/2016

CrossFit Arioch – CrossFit Warmup (No Measure) 50 double unders. Then complete the following: 8 Banded good mornings 8 Jumping ring dips 10 yards Bear crawl 8 Marching bridge (each side) 10 yards Crab walk (forward and backward) 5 hops Single leg hops (side to side – each leg) 8 Back stroke (each arm) 8[…]

1/25/2016

CrossFit Arioch – CrossFit Warm-up complete 2 rounds of the following: 5 Medicine ball cleans 10 yards Pigs on ice skates 5 Leg circles (each way) 5 Medicine ball push-up 5 Roll to candlestick 5 Elbows high and outside (PVC or Bar) 30 seconds Handstand hold against wall or free standing 5 Toes through rings[…]

1/22/2016

CrossFit Arioch – CrossFit 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 Snatch Power Snatch (2 Power Snatches every 30 seconds for 4 minutes – ) Conditioning Metcon (Time) 5 RFT 30 KBS (553/35#) 60 Double Unders

1/20/2016

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 10 Push-ups 10 Jumping pull-ups 10 Cossack squat (each side) 5 jumps Box jump progression 30 seconds Hollow body hold on bar 10 Ring rows 10 Squat to stand 10 yards Pigs on ice skates 10 Ring out the towel (each side) Skills Metcon (AMRAP – Reps)[…]

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1/19/2016

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) Row 250 10 Medicine ball cleans 10 Jumping ring dips 10 Pressing snatch balance 10 yards Pigs on ice skates 10 Elbows high and outside (PVC or Bar) 15 seconds Static ring dip hold 10 Bridge up 30 seconds Handstand hold against wall or free standing 10[…]

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1/18/2016

CrossFit Arioch – CrossFit Conditioning Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

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1/15/2016

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) Complete 2 rounds of these exercises: 10 Medicine ball cleans 10 Overhead Plate Press 5 Leg circles (each way) 5 Elbows high and outside (PVC or Bar) Strength Snatch Balance (A. Work up to a heavy Snatch Balance with 3 second) Squat Snatch- Low Hang (B. Work[…]

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