CrossFit – 12/30/2016

CrossFit Arioch – CrossFit Warm-up 5 Halos (each way) 5 Leg circles (each way) 5 Hitchiker (each side) 15 Knees to elbow 15 Arms (over and back) 15 Torso rotations (each way) 30 seconds Plank 15 One arm circles Conditioning Metcon (Time) For time: 40-30-20-10-10-20-30-40 Kettlebell swings (70/53, Russian) Hollow hold *sets must be unbroken[…]

CrossFit – 12/28/2016

CrossFit Arioch – CrossFit Warm-up 8 Banded good mornings 8 Sit-up to pike 8 One arm thruster with kettlebell (each arm) 8 Marching bridge (each side) 8 Toes through rings 8 Sots press (PVC or bar) 10 yards Inchworm 8 Arms (over and back) 8 Bent-knee iron cross (each side) 8 Single leg deadlifts (each[…]

CrossFit – 12/27/2016

CrossFit Arioch – CrossFit Warm-up 2 Rounds: 10 Cossack squat (each side) 10 Squat to stand 10 Pogo jumps 10 Elbows high and outside (PVC or Bar) 10 yards Crab walk (forward and backward) Strength Hang Power Clean EMOM 6: ​1 hang power clean ..rest 1 minute.. Every 40 seconds for 4 minutes: ​1 hang[…]

CrossFit – 12/26/2016

CrossFit Arioch – CrossFit Warm-up Row 250 meters 10 yards Spiderman lunge 8 One arm thruster with kettlebell (each arm) 8 Medicine ball cleans 8 Bridge up 8 Sots press (PVC or bar) 8 Mountain climbers (each leg) 8 Back stroke (each arm) 8 Roll to candlestick with hands down 8 Jumping jacks 8 Pressing[…]

CrossFit – 12/23/2016

CrossFit Arioch – CrossFit Warm-up Row 250 Meters. 12 Squat to stand 10 yards Pigs on ice skates 12 Push-ups 12 Jumping pull-ups 12 Bug to superman 12 Thorasic high fives (each arm) 12 Sots press (PVC or bar) Conditioning Metcon (No Measure) 8 rounds of: ​minute 1 – calorie row (14/10) minute 2 –[…]

CrossFit – 12/21/2016

CrossFit Arioch – CrossFit Warm-up 5 Kip Swings 5 Banded good mornings 5 Medicine ball push-up 5 Sit-up to pike 10 Elbows high and outside (PVC or Bar) 10 Marching bridge (each side) 10 Forward/back jumping jacks 10 Knees to Elbows Strength 3 Position Clean (1 rep max) High Hang + Mid Thigh + Below[…]