3/30/2016

CrossFit Arioch – CrossFit Warm-up Max calorie row for 1 minute (pace: slow) 10 yards Pigs on ice skates 5 Pressing snatch balance 5 Burpee pull-ups Max calorie row for 1 minute (pace: medium) 15 Bridge up 15 PVC pass throughs 30 seconds Hollow body hold on bar Max calorie row for 1 minute (pace:[…]

3/29/2016

CrossFit Arioch – CrossFit Warm-up 10 yards Bear crawl 30 yards Side hop 10 Forward/back jumping jacks 10 yards High knee skips 10 Back stroke (each arm) 10 yards Crab walk (forward and backward) 5 Arms (over and back) 30 yards Butt kicks 5 Arm circles Recovery 5 Rounds NOT for time of: 50 Double[…]

3/28/2016

CrossFit Arioch – CrossFit Warm-up 1000m row then complete the following: 10 yards Pigs on ice skates 10 Roll to candlestick 10 Medicine ball push-up 30 yards Side hop 10 Toes through rings Recovery Metcon (Time) 10 rounds 500m row 15 Abmat SitUps 10 Air Squats 5 Push-Ups

03/25/2016

CrossFit Arioch – CrossFit Warm-up 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 CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15[…]

3/26/16

CrossFit Arioch – CrossFit Power Snatch 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 Power Snatch (Build to a Heavy Set of 2) Metcon (No Measure) Odd Minutes – 3 Power Snatch (75% of today) Even Minutes – 20 Squat[…]

3/22/2016

CrossFit Arioch – CrossFit Warm-up Run 400 meters 5 jumps Box jump progression 8 One arm thruster with kettlebell (each arm) 8 Rings to armpits (from floor) 8 Mountain climbers (each leg) 8 Thorasic high fives (each arm) 8 High knees with toe touch (each side) 8 Roll to candlestick with hands down 8 Arms[…]

3/21/2015

CrossFit Arioch – CrossFit Warm-up Run 400 meters, then complete the following: 30 yards Jog forwards and backwards 30 yards Side hop 30 yards Butt kicks 100 yards Jog-Run-Jog (Jog 30 yards, run 40 yards, jog 30 yards) 30 yards High bounding 10 yards Frankenstien 30 yards Leg slide 10 Back leg swing (each leg)[…]

3/16/2016

CrossFit Arioch – CrossFit Warm-up 250 meter row 10 yards Pigs on ice skates 8 Pressing snatch balance 8 One arm thruster with kettlebell (each arm) 8 Squat press (each arm) 8 Thorasic high fives (each arm) 30 seconds Handstand hold against wall or free standing 8 Mountain climbers (each leg) 8 Overhead Plate Press[…]