5/31/2016

CrossFit Arioch – CrossFit Warm-up 1 minute row 9 Cossack squat (each side) 9 Roll to candlestick 9 Mountain climbers (each leg) 30 seconds Handstand hold against wall or free standing 9 Fire hydrant circles (each side) 10 yards Spiderman lunge 10 yards Knee hugs 9 Arms (over and back) Strength Back Squat (Work to[…]

Murph

CrossFit Arioch – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

5/28/2016

CrossFit Arioch – CrossFit Warm-up 5 Cossack squat (each side) 30 yards Jog forwards and backwards 5 Fire hydrant circles (each side) 10 Mountain climbers (each leg) 10 Air squat 10 Ankle rotations (each side) 10 yards Knee hugs 10 Back leg swing (each leg) Strength Front Squat (3-3-3, across) Conditioning Metcon (Time) 800m Run[…]

05/27/2016

CrossFit Arioch – CrossFit Warm-up 1000 meter row (men try sub 3:30) (women try sub 4:00), then complete the following: 20 yards Pigs on ice skates 20 Mountain climbers (each leg) Conditioning Metcon (Time) 21 Thrusters, 95/65, 40 Calorie Row 18 Thrusters, 95/65, 40 Calorie Row 15 Thrusters, 95/65, 40 Calorie Row Metcon (AMRAP –[…]

5/25/2016

CrossFit Arioch – CrossFit Warm-up 250 meter Row 10 yards Pigs on ice skates 9 One arm thruster with kettlebell (each arm) 9 Sit-up to pike 10 yards Bear crawl 9 Elbows high and outside (PVC or Bar) 9 Sots press (PVC or bar) 9 Thorasic high fives (each arm) 9 Back stroke (each arm)[…]

5/24/2016

CrossFit Arioch – CrossFit Warm-up 5 Cossack squat (each side) 5 hops Single leg hops (front to back- each leg) 5 Mountain climbers (each leg) 10 Fire hydrant circles (each side) 10 yards Pigs on ice skates 10 Knee hugs 10 Back stroke (each arm) 10 Air squat 10 Squat to stand Strength Back Squat[…]

5/23/2016

CrossFit Arioch – CrossFit Warm-up Row 250 meters. Then complete 2 rounds of the following: 5 Jumping pull-ups 5 Push-ups 5 Roll to candlestick 5 Cossack squat (each side) 5 Ring rows 5 Ring push-up 5 Knees to elbow 5 Fire hydrant circles (each side) Conditioning Barbara (Time) Five Rounds for time: 20 Pull-ups 30[…]

5/21/2016

CrossFit Arioch – CrossFit Warm-up Row 500 meters. Then complete 2 Rounds of: 10 Medicine ball cleans 10 yards Pigs on ice skates 10 Thorasic high fives (each arm) Strength Metcon (Weight) EMOMx10 Clean and Jerk @ 80% of 1RM Front Squat (3-3-3, across) Conditioning Metcon (AMRAP – Reps) With a running clock complete 5[…]

5/18/2016

CrossFit Arioch – CrossFit Warm-up Row 250 meters 8 Cossack squat (each side) 8 Pressing snatch balance 8 Medicine ball cleans 8 Elbows high and outside (PVC or Bar) 8 Bridge up 8 Thorasic high fives (each arm) 8 Jump and land (PVC or bar) 8 Back stroke (each arm) 8 Ankle rotations (each side)[…]

5/17/2016

CrossFit Arioch – CrossFit Warm-up 400 meter jog. 30 seconds of Wall squats 30 seconds of Squat to stand 30 seconds of Bear crawl 30 seconds of Mountain climbers (each leg) 30 seconds of Marching bridge (each side) 30 seconds of Fire hydrant circles (each side) 30 seconds of Forward/back jumping jacks 30 seconds of[…]