7/29/2016

CrossFit Arioch – CrossFit Warm-up 8 Slow and low air squats (perfect form) 8 One arm thruster with kettlebell (each arm) 10 yards Bear crawl dowm and back (turf) 8 Mountain climbers (each leg) 8 Fire hydrant circles (each side) 8 Sots press (PVC or bar) 8 Thorasic high fives (each arm) 10 yards Knee[…]

7/27/2016

CrossFit Arioch – CrossFit Warm-up 10 Cossack squat (each side) 10 Jumping pull-ups 10 Bug to superman 30 seconds Hollow body hold on bar 10 Ring out the towel (each side) 10 Diagonal band pull aparts 10 Squat to stand 10 yards Pigs on ice skates 10 Ring rows Conditioning Metcon (Time) 1250m row 20[…]

7/26/2016

CrossFit Arioch – CrossFit Warm-up 10 Med Ball cleans 10 Downward dog push-ups 10 Leg lifts 10 Medicine ball push-up 10 Elbows high and outside (PVC or Bar) 10 yards Inchworm 10 Down and up (PVC or bar) Strength 3 Position Clean and Jerk (1 complex every 90 seconds, 10 rounds) High hang clean +[…]

7/25/2016

CrossFit Arioch – CrossFit Strength Deadlift (5-4-3-2-1) Every 3 minutes for 5 rounds. Round 1 – heavy 5 rep Round 2 – heavy 4 rep Round 3 – heavy 3 rep Round 4 – heavy 2 rep Round 5 – heavy 1 rep Record top weight and all other weights in comment section. Conditioning Metcon[…]

7/22/2016

CrossFit Arioch – CrossFit Warm-up 10 Burpees 5 Cossack squat (each side) 5 Jumping pull-ups 5 Elbows high and outside (PVC or Bar) 30 seconds Hollow body hold on bar 10 yards Knee hugs 15 Diagonal band pull aparts 10 yards Spiderman lunge 15 Bridge up Strength Snatch (Work to a heavy double.) Once established,[…]

7/20/2016

CrossFit Arioch – CrossFit Warm-up Run 800 meters 5 Elbows high and outside (PVC or Bar) 20 Handstand shrugs 20 Down and up (PVC or bar) 30 seconds Handstand hold against wall or free standing 20 Overhead Plate Press Conditioning Metcon (AMRAP – Reps) 4 rounds for reps 5 Power Cleans (155#/105#) 5 Handstand Push-Ups[…]

7/19/2016

CrossFit Arioch – CrossFit Warm-up 200 meter run 30 yards Leg slide 5 push ups 5 Back leg swing (each leg) 30 yards Side hop 5 Sots press (PVC or bar) 30 seconds Handstand hold against wall or free standing 10 yards High knee skips 10 Arms (over and back) 10 yards High knees 10[…]

7/18/2016

CrossFit Arioch – CrossFit Warm-up Run 400 meters 8 Medicine ball cleans 8 Back leg swing (each leg) 8 Elbows high and outside (PVC or Bar) 30 yards Side hop 8 Down and up (PVC or bar) 30 yards Forward skips 100 yards Jog-Run-Jog (Jog 30 yards, run 40 yards, jog 30 yards) 30 yards[…]

7/15/2016

CrossFit Arioch – CrossFit Warm-up Run 400 meters 5 Overhead Plate Press 5 Burpee pull-ups 30 seconds Hollow body hold on bar 20 Handstand shrugs 20 Neck and wrist circles 30 seconds Handstand hold against wall or free standing Skills Handstand practice. Take 12 minutes and get upside down. Wall walks, handstand holds (toes and[…]

7/13/2016

CrossFit Arioch – CrossFit Warm-up Run 200 meters 6 Banded good mornings 6 Medicine ball cleans 10 yards Spiderman lunge 6 Marching bridge (each side) 9 Elbows high and outside (PVC or Bar) 9 Crossover reach (hip and ankle) 9 Bent-knee iron cross (each side) 9 Muscle snatch (PVC or bar) 10 yards Inchworm 9[…]