6/28/2016

CrossFit Arioch – CrossFit Warm-up 1-minute rounds of: Medicine ball cleanS Squat to stand Overhead Plate Press Elbows high and outside (PVC or Bar) Handstand hold against wall or free standing Marching bridge (each side) Banded good mornings Jump and land (PVC or bar) Strength Clean and Jerk (1 Rep Max) Conditioning Diane (Time) 21-15-9[…]

6/27/2016

CrossFit Arioch – CrossFit Warm-up 10 Jumping pull-ups 10 Cossack squat (each side) 10 One arm thruster with kettlebell (each arm) 10 Squat press (each arm) 10 Kip Swings 10 Sots press (PVC or bar) 10 Thorasic high fives (each arm) 30 seconds Hollow body hold on bar 10 Ring out the towel (each side)[…]

6/25/2016

CrossFit Arioch – CrossFit Warm-up 5 Cossack squat (each side) 5 Sit-up to pike 5 One arm thruster with kettlebell (each arm) 5 Leg lifts 10 Negative ring dips (lock out at top and lower as slow as possible) 10 V up 10 Mountain climbers (each leg) 10 Thorasic high fives (each arm) 10 yards[…]

6/24/2016

CrossFit Arioch – CrossFit Warm-up 2 Rounds: 10 Medicine ball cleans 10 yards Pigs on ice skates 10 Roll to candlestick 10 Medicine ball push-up 10 Squat to stand Strength Clean (2 rep max ) Touch and go preferred. If you need to drop and reset, next pull should be within 5 seconds and note[…]

6/21/2016

CrossFit Arioch – CrossFit Warm-up Row 500m then establish a max height Box Jump. Active rest: Complete as many of these as possible while you are waiting between sets: 10 yards Pigs on ice skates 10 yards Bear crawl 10 PVC pass throughs 10 yards Crab walk (forward and backward) 10 Back stroke (each arm)[…]

6/20/2016

CrossFit Arioch – CrossFit Warm-up or 50 double unders. Then complete the following: 8 Downward dog push-ups 30 seconds Hollow body hold on bar 8 Back leg swing (each leg) 30 yards High bounding 8 Sots press (PVC or bar) 30 yards Side hop 8 Ring out the towel (each side) 8 Arms (over and[…]

6/18/2016

CrossFit Arioch – CrossFit Warm-up 10 Cossack squat (each side) 10 Jumping pull-ups 10 Medicine ball push-up 10 Slow and low air squats (perfect form) 10 Roll to candlestick 10 Fire hydrant circles (each side) 30 seconds Hollow body hold on bar 10 Mountain climbers (each leg) Strength Front Squat Conditioning Cindy (AMRAP – Rounds[…]

6/17/2016

CrossFit Arioch – CrossFit Warm-up 400 meter run 5 Cossack squat (each side) 30 yards Jog forwards and backwards 5 Medicine ball push-up 15 Back leg swing (each leg) 15 Elbows high and outside (PVC or Bar) 10 yards Crab walk (forward and backward) 15 Elbow cirles 15 Forward/back jumping jacks Conditioning Metcon (Time) 21-15-9[…]

6/14/2016

CrossFit Arioch – CrossFit Warm-up 45 seconds of work and 15 seconds of rest: Spiderman lunge Mountain climbers (each leg) Fire hydrant circles (each side) Air squat Arms (over and back) Knee hugs Back leg swing (each leg) Strength Back Squat (2-2-2, across) Conditioning Metcon (Time) 800m run 21 Box Jumps (24″/20″) 21 KB Swings[…]

6/13/2016

CrossFit Arioch – CrossFit Strength Metcon (Time) EMOMx10 – Snatch, work to a heavy single Snatch Pull (1-1-1-1-1) Conditioning Metcon (Time) 6 rounds: 13 Thrusters (95#/65#) 14 Pull-Ups