CrossFit – 1/30/2017

CrossFit Arioch – CrossFit Warm-up Row 500 meters, then complete the following: 10 Squat to stand 10 Jumping pull-ups 10 Overhead Plate Press 30 seconds Handstand hold against wall or free standing 10 Bug to superman 30 seconds Hollow body hold on bar 10 Ring out the towel (each side) 10 Diagonal band pull aparts[…]

CrossFit – 1/28/2017

CrossFit Arioch – CrossFit Open Prep CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6″ target CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″

CrossFit – 1/27/2017

CrossFit Arioch – CrossFit Warm-up 30 seconds Hollow body hold 10 yards Bear crawl 10 One arm thruster with kettlebell (each arm) 10 Hitchiker (each side) 10 Forward/back jumping jacks 10 Thorasic high fives (each arm) 10 Arms (over and back) 10 One arm circles 10 Roll to candlestick with hands down 10 Leg circles[…]

CrossFit – 1/25/2017

CrossFit Arioch – CrossFit Warm-up Row 250 easy 5 Jumping pull-ups 5 Cossack squat (each side) 5 Slow and low air squats (perfect form) 30 seconds Hollow body hold on bar 5 Mountain climbers (each leg) Row 250 moderate 10 Fire hydrant circles (each side) 10 Ring out the towel (each side) 10 Band pull[…]

CrossFit – 1/24/2017

CrossFit Arioch – CrossFit Warm-up 10 Shuttle Runs 10 yards Spiderman lunge 5 Slow and low air squats (perfect form) 5 Medicine ball push-up 15 Fire hydrant circles (each side) 15 Mountain climbers (each leg) 10 yards Pigs on ice skates 10 yards Knee hugs 15 Arms (over and back) Strength Front Squat (2 –[…]

CrossFit – 1/23/2017

CrossFit Arioch – CrossFit Warm-up 500m row 8 Medicine ball cleans 10 yards Spiderman lunge 8 Leg circles (each way) 8 Medicine ball push-up 8 Elbows high and outside (PVC or Bar) 8 Knees to elbow 8 Cossack squat (each side) 8 Arms (over and back) 8 Crossover reach (hip and ankle) Strength Power Clean[…]

CrossFit – 1/21/2017

CrossFit Arioch – CrossFit Warm-up Row 500, then establish a max height Box Jump. Active rest: Complete as many of these as possible while you are waiting between sets: 10 Squat press (each arm) 10 yards Bear crawl 10 Rings to armpits (from floor) 5 hops Single leg hops (side to side – each leg)[…]

CrossFit – 1/20/2017

CrossFit Arioch – CrossFit Warm-up 5 Skin the cat 5 Cossack squat (each side) 5 Medicine ball cleans 5 Elbows high and outside (PVC or Bar) 30 seconds Handstand hold against wall or free standing 10 yards Pigs on ice skates 10 Jump and land (PVC or bar) 10 Arms (over and back) 10 Squat[…]

CrossFit 1/18/2017

CrossFit Arioch – CrossFit Warm-up 10-20 calorie row. 1 minute max. 5 Cossack squat (each side) 5 Medicine ball push-up 5 Push-ups 5 Roll to candlestick 10 Mountain climbers (each leg) 10 Thorasic high fives (each arm) 10 Fire hydrant circles (each side) 10 One arm thruster with kettlebell (each arm) 10 yards Knee hugs[…]