CrossFit – 11/30/2016

CrossFit Arioch – CrossFit Warm-up 250 meter Row 9 Single leg deadlifts (each side) 10 yards Pigs on ice skates 9 Medicine ball push-up 9 Marching bridge (each side) 9 Cossack squat (each side) 9 Banded good mornings 9 Back stroke (each arm) 9 Ring out the towel (each side) 9 Bent-knee iron cross (each[…]

CrossFit – 11/29/2016

CrossFit Arioch – CrossFit Warm-up 10 Medicine ball cleans 10 Downward dog push-ups 10 Elbow cirles 10 Kettlebell cleans (each arm) 10 dips 10 yards Crab walk (forward and backward) 30 yards Side hop 30 seconds Handstand hold against wall or free standing 5 hops Single leg hops (side to side – each leg) 10[…]

CrossFit – 11/28/2016

CrossFit Arioch – CrossFit Warm-up 10 Squat press (each arm) 10 Leg lifts 10 Downward dog push-ups 10 Mountain climbers (each leg) 30 seconds Hollow body hold on bar 10 Sots press (PVC or bar) 10 Thorasic high fives (each arm) 10 Roll to candlestick with hands down Strength Thruster (5 x 2) Every 3[…]

CrossFit – 11/28/2016

CrossFit Arioch – CrossFit Warm-up 10 Squat press (each arm) 10 Leg lifts 10 Downward dog push-ups 10 Mountain climbers (each leg) 30 seconds Hollow body hold on bar 10 Sots press (PVC or bar) 10 Thorasic high fives (each arm) 10 Roll to candlestick with hands down Strength Thruster

CrossFit – 11/26/2016

CrossFit Arioch – CrossFit Savage Saturday 21 – 15 – 9 ​push ups Plate hold step ups (45/35, 20/20) ..8 minute cap.. ..at the 11 minute mark.. 21-15-9-3 ​sumo deadlift highpull (95/65) Plate Hold Lunges ..10 minute cap.. ..at the 23 minute mark.. 21-15-9-3 ​abmat sit ups thrusters (95/65) ..12 minute cap.. ..at the 28[…]

CrossFit – 11/25/2016

CrossFit Arioch – CrossFit Warm-up 5 Slow and low air squats (perfect form) 5 Downward dog push-ups 5 One arm thruster with kettlebell (each arm) 5 Mountain climbers (each leg) 5 Thorasic high fives (each arm) 10 Roll to candlestick with hands down 10 Neck and wrist circles 10 Wall squats 10 Overhead Plate Press[…]

CrossFit – 11/23/2016

CrossFit Arioch – CrossFit Warm-up Row 250 10 Pogo jumps 10 Cossack squat (each side) 10 Jumping pull-ups 10 Squat to stand 10 Forward/back jumping jacks 10 PVC pass throughs 30 seconds Hollow body hold on bar 10 Bridge up 10 Ring out the towel (each side) Conditioning Metcon (Time) 4 rounds for time: ​20[…]

CrossFit – 11/22/2016

CrossFit Arioch – CrossFit Warm-up 10 1-minute rounds of: Downward dog push-ups Squat press (each arm) Leg lifts Wall ball shots Thorasic high fives (each arm) Sots press (PVC or bar) Mountain climbers (each leg) Hollow body hold on bar One arm thruster with kettlebell (each arm) Inchworm Strength Shoulder to OH Complex (Work to[…]

CrossFit – 11/19/2016

CrossFit Arioch – CrossFit Savage Saturday EMOM 12 ​odd – 20 push ups even – 20 kettlebell swings (53/35) ..rest 4 minutes.. ..at the 16 minute mark.. 3 rounds of In 2 minutes 12 Burpees max wall ball in remaining time (20/14) rest 1 minute In 2 minutes: 75 double unders max goblet kettlebell step[…]