CrossFit – 9/28/2016

CrossFit Arioch – CrossFit Warm-up 2 shuttle runs 50 quick steps on a plate Then complete 2 rounds of the following: 9 Cossack squat (each side) 3 shuttle runs – Jog forwards and backwards 9 Mountain climbers (each leg) 9 Fire hydrant circles (each side) Strength Tempo: Back Squat (2 – 2 – 2 –[…]

CrossFit – 9/27/2016

CrossFit Arioch – CrossFit Warm-up 1000 meter row (men try sub 3:30) (women try sub 4:00), then complete the following: 10 Medicine ball push-up 10 Cossack squat (each side) 10 Jumping pull-ups 10 Ring rows 30 seconds Hollow body hold on bar Strength Push-ups (5 – 5 – 5 ) *5 seconds on the way[…]

CrossFit – 9/23/2016

CrossFit Arioch – CrossFit Warm-up 45 seconds of work and 15 seconds of rest: Pigs on ice skates Squat press (each arm) Squat to stand Thorasic high fives (each arm) Mountain climbers (each leg) Knee hugs Ankle rotations (each side) Arm circles Overhead Squat Strength Snatch Balance (3 – 3 – 3 – 3 –[…]

Bootcamp – 9/21/2016

CrossFit Arioch – Arielle Boot Camp Arielle Bootcamp 5 rounds 5x squats 5x burpees 5x sit ups instep stretch 10 rounds 30s Work/ 30s Rest Burpees (record avg burpees per 30s) 10min AMRAP 20x squats 20x in place lunges 10x squat jumps 20yd shuttle 4 rounds 20s Glute Bridge Hold 20s rest 20s sit ups[…]

CrossFit – 9/20/2016

CrossFit Arioch – CrossFit Warm-up 5 minutes airdyne 5 Squat press (each arm) 5 Cossack squat (each side) 5 Banded good mornings 5 Leg lifts 10 Elbows high and outside (PVC or Bar) 10 Sots press (PVC or bar) 10 Thorasic high fives (each arm) 10 Marching bridge (each side) Strength Squat Clean Thruster (Work[…]