4/27/2016

CrossFit Arioch – CrossFit Warm-up 50 double unders 5 hops Single leg hops (front to back- each leg) 5 hops Single leg hops (twisting – each leg) 8 Ring out the towel (each side) 8 Arms (over and back) 5 hops Single leg hops (side to side – each leg) 8 Bridge up 10 yards[…]

4/26/2016

CrossFit Arioch – CrossFit Warm-up Choice: Run 400 meters, row 500 meters, or 50 double unders. Then complete the following: 5 hops Single leg hops (front to back- each leg) 8 Leg circles (each way) 8 Cossack squat (each side) 10 yards Bear crawl 5 hops Single leg hops (side to side – each leg)[…]

4/25/2016

CrossFit Arioch – CrossFit Warm-up Row 15 Calories 10 Cossack squat (each side) 10 One arm thruster with kettlebell (each arm) 10 Mountain climbers (each leg) 10 Headstand to push-up 10 yards Knee hugs 10 Roll to candlestick with hands down 10 Squat to stand 10 Wall ball shots Conditioning Metcon (Time) 21 – 15[…]

4/22/2016

CrossFit Arioch – CrossFit Conditioning Metcon (Time) 55 Bar Facing Burpees 34 Overhead Squats, 95/65 21 muscle-ups Stamina Metcon (AMRAP – Reps) EMOMx3: 20 Wall Balls, 20/14 Rest 2 minutes EMOMx3: 20 Wall Balls, 20/14

4/19/2016

CrossFit Arioch – CrossFit Warm-up Row 500, then establish a max height Box Jump. Active rest: Complete as many of these as possible while you are waiting between sets for your box jump attempts: 10 yards Pigs on ice skates 10 Slow and low air squats (perfect form) 10 Leg lifts 10 Squat to stand[…]

4/18/2016

CrossFit Arioch – CrossFit Warm-up 10 minutes to complete: Run 200 meters 6 Pressing snatch balance 30 yards Jog forwards and backwards 5 jumps Box jump progression 6 Cossack squat (each side) 9 Back leg swing (each leg) 9 Bridge up 30 yards High bounding 10 yards Crab walk (forward and backward) 10 yards Pigs[…]

4/13/2016

CrossFit Arioch – CrossFit Warm-up 100 meters of rowling. Write down your score for all three rounds and do the burpees at the end. 10 Cossack squat (each side) 100 meters of rowling 10 Squat to stand 30 seconds 100 meters of rowling 10 Fire hydrant circles (each side) 10 Mountain climbers (each leg) Strength[…]