Halloween WOD

CrossFit Arioch – CrossFit Metcon WOD: LIVING VS. ZOMBIES 4 Rounds 10 Front Squat 31 Double Unders 20 Wall Balls rest 3 minutes 4 rounds 10 squat clean thrusters 13 burpees 14 box jump overs * Two groups ( living and the zombies ) The Living will go 2 minutes ahead of zombies. If the[…]

CrossFit -10/28/2016

CrossFit Arioch – CrossFit Warm-up Row 500 meters, then complete the following: 10 Banded good mornings 10 yards Pigs on ice skates 10 Pressing snatch balance 5 hops Single leg hops (front to back- each leg) 10 Marching bridge (each side) 10 Bridge up 10 PVC pass throughs 30 seconds Handstand hold against wall or[…]

CrossFit – 10/26/2016

CrossFit Arioch – CrossFit Warm-up Row 15 Calories 10 Jumping pull-ups 10 yards Pigs on ice skates 10 Kettlebell cleans (each arm) 10 Medicine ball push-up 30 seconds Hollow body hold on bar 10 Ring rows 10 Forward/back jumping jacks 10 Cossack squat (each side) Strength Metcon (No Measure) EMOM 14 minutes: Odd- 5 strict[…]

CrossFit – 10/25/2016

CrossFit Arioch – CrossFit Warm-up Row 250 meters 10 Downward dog push-ups 10 yards Pigs on ice skates 10 Squat to stand 30 seconds Plank 10 Roll to candlestick 30 seconds Handstand hold against wall or free standing 10 Ring rows 10 Toes through rings 10 Thorasic high fives (each arm) Skills 10 rounds of:[…]

CrossFit – 10/24/2016

CrossFit Arioch – CrossFit Warm-up 1-minute rounds of: Single leg hops (front to back- each leg) Overhead Plate Press Mountain climbers (each leg) Handstand hold against wall or free standing High knees with toe touch (each side) Muscle snatch (PVC or bar) Downward dog push-ups Max Height Box Jump (Distance) Max Height Box Jump Conditioning[…]

Savage Saturday / Team WOD -10/22/2016

CrossFit Arioch – CrossFit Savage Saturday “Bring Sally Up” ​Goblet squats (53/35) (song – https://m.youtube.com/watch?v=baZ5jwXzIEY) …at the 5 minute mark… 5 rounds for time of: ​400m row 15 over rower, lateral burpees …at the 25 minute mark… “Two Centuries” ​9 rounds for time of: 10 wall balls (20/14) 10 kettlebell swings (70/53, Russian) Time cap:[…]