6/11/2016

CrossFit Arioch – CrossFit Metcon (Time) With a partner: 800m partner run Grace – 30 Clean and Jerks (135#/95#) 800m partner run Isabel – 30 Snatches (135#/95#) 800m partner run 100 KB swings (55#/35#) 800m partner run

6/8/2016

CrossFit Arioch – CrossFit Warm-up 45 seconds work 10 seconds rest: Squat to stand Sit-up to pike Banded good mornings Knees to elbow Marching bridge (each side) Back stroke (each arm) Torso rotations (each way) Conditioning Metcon (No Measure) EMOMx12 15 Calorie Row 30 abmat sit-ups Metcon (Time) 4 x 20 unbroken Deadlifts (185#/135#) Metcon[…]

6/7/2016

CrossFit Arioch – CrossFit Warm-up 1000 meter row (men try sub 3:30) (women try sub 4:00), then complete the following: 10 Cossack squat (each side) 10 Mountain climbers (each leg) 10 Forward/back jumping jacks 10 Fire hydrant circles (each side) Strength Back Squat (2-2-2, across) Conditioning Metcon (Time) 5 Rounds 10 Power Cleans (135#/95#) 10[…]

6/6/2016

CrossFit Arioch – CrossFit Warm-up Max Calorie Row for 1 minute (pace: slow) 10 yards Pigs on ice skates Max calorie row for 1 minute (pace: medium) 15 Back leg swing (each leg) 15 PVC pass throughs Max calorie row for 1 minute (pace: fast) 10 yards Crab walk (forward and backward) Strength Metcon (Weight)[…]

6/4/2016

CrossFit Arioch – CrossFit Warm-up 400 meter jog. 30 seconds of Cossack squat (each side) 30 seconds of Slow and low air squats (perfect form) 30 seconds of Downward dog push-ups 30 seconds of Elbows high and outside (PVC or Bar) 30 seconds of Fire hydrant circles (each side) 30 seconds of Pigs on ice[…]

6/3/2016

CrossFit Arioch – CrossFit Warm-up 10-20 calorie row. 1 minute max. 10 yards Pigs on ice skates 5 Pressing snatch balance 5 Leg lifts 5 Turkish get up (each arm) 5 Bridge up 10 PVC pass throughs 10 yards Knee hugs 10 Back stroke (each arm) 10 yards Inchworm Conditioning Metcon (Time) For time: 18-15-12[…]