Open 16.1

CrossFit Arioch – CrossFit CrossFit Games Open 16.1 (AMRAP – Reps) 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

2/24/2016

CrossFit Arioch – CrossFit Warm-up 10 Cossack squat (each side) 10 Medicine ball cleans 10 Squat to stand 10 Medicine ball push-up 10 Elbows high and outside (PVC or Bar) 10 Bridge up 10 Sots press (PVC or bar) 10 yards Pigs on ice skates 10 Overhead Plate Press 10 Back stroke (each arm) 10[…]

2/23/2016

CrossFit Arioch – CrossFit Warm-up Row 250 Meters. 12 Squat to stand 12 Pogo jumps 5 jumps Box jump progression 12 Leg lifts 12 Wall ball shots 12 Mountain climbers (each leg) 12 Forward/back jumping jacks Conditioning Metcon (Time) 3 RFT: Row 500m 12 Burpees 21 Box Jumps, 24/20 Metcon (No Measure) EMOMx10: Odd: 10[…]

2/22/2016

CrossFit Arioch – CrossFit Warm-up 2 rounds of the following: 5 Pressing snatch balance 10 yards Walking RDL and leg swings 5 One arm thruster with kettlebell (each arm) 5 Banded good mornings 5 Elbows high and outside (PVC or Bar) 5 Marching bridge (each side) 5 Sots press (PVC or bar) 5 Thorasic high[…]

2/17/2016

CrossFit Arioch – CrossFit Warm-up 10 Cossack squat (each side) 10 Single leg deadlifts (each side) 5 jumps Box jump progression 10 Elbows high and outside (PVC or Bar) 30 seconds Handstand hold against wall or free standing 10 Marching bridge (each side) 10 Banded good mornings Barbell Cycling Metcon (Time) 15 Power Cleans 15[…]

2/16/2016

CrossFit Arioch – CrossFit Warm-up 5 Medicine ball cleans 5 Cossack squat (each side) 5 Wall ball shots 30 seconds Hollow body hold on bar 5 Elbows high and outside (PVC or Bar) 15 Sots press (PVC or bar) 15 Thorasic high fives (each arm) 15 Roll to candlestick with hands down 15 Bug to[…]

2/15/2016

CrossFit Arioch – CrossFit Warm-up 10 Medicine ball push-up 10 yards Spiderman lunge 10 Forward/back jumping jacks 10 Bridge up 10 Back stroke (each arm) 10 Muscle snatch (PVC or bar) 5 Burpee pull-ups 5 Pressing snatch balance 5 Elbows high and outside (PVC or Bar) 10 yards Pigs on ice skates 5 Jumping jacks[…]

2/13/2016

CrossFit Arioch – CrossFit Warm-up 5 Medicine ball cleans 10 yards Pigs on ice skates 30 seconds Hollow body hold on bar 20 Elbows high and outside (PVC or Bar) 20 Bridge up 30 seconds Handstand hold against wall or free standing Metcon (Time) 21-15-9: Clean and Jerk, 115/80 OHS, 115/80 C2B Pull ups

2/12/2016

CrossFit Arioch – CrossFit Warm-up 1 minute row (men shoot for 30 calories, women shoot for 20 calories) 9 Cossack squat (each side) 9 Leg circles (each way) 9 Squat press (each arm) 9 One arm thruster with kettlebell (each arm) 9 Rings to armpits (from floor) 9 Knees to elbow 9 Thorasic high fives[…]

2/10/2016

CrossFit Arioch – CrossFit Warm-up (No Measure) Row 250 10 Cossack squat (each side) 10 Medicine ball cleans 10 Fire hydrant circles (each side) 10 Sots press (PVC or bar) 10 Elbows high and outside (PVC or Bar) 10 yards Knee hugs 10 Arms (over and back) 10 Roll to candlestick Barbell Cycling Metcon (AMRAP[…]