CrossFit – 2/28/2017

CrossFit Arioch – CrossFit Warm-up 45 Double Unders 7 Medicine ball cleans 30 seconds Hollow body hold 7 Medicine ball push-up 7 Elbows high and outside (PVC or Bar) 7 Toes to bar 7 Back stroke (each arm) 7 Torso rotations (each way) 7 Knees to elbow 10 yards Spiderman lunge 7 Sit-up 7 Pressing[…]

CrossFit – 2/27/2017

CrossFit Arioch – CrossFit CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M: 50-lb. dumbbell / 24-in. box F: 35-lb. dumbbell / 20-in. box Time cap:[…]

Open 17.1

CrossFit Arioch – CrossFit Warm-up 1000m row 10 Banded Good Mornings 10 Band Dislocates 10 One Arm Thrusters (each side) 30 second hollow hold 10 Supermans 5 Minute Airdyne (Fast Pace) CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box[…]

CrossFit – 2/22/2017

CrossFit Arioch – CrossFit Warm-up Choice: row 500 meters, or 50 double unders. Then complete the following: 10 yards Pigs on ice skates 8 Medicine ball push-up 8 One arm kettlebell swing (each arm) 30 seconds Handstand hold against wall or free standing 8 Cossack squat (each side) 8 Halos (each way) 8 Overhead Plate[…]

CrossFit – 2/21/2017

CrossFit Arioch – CrossFit Warm-up Run 200 meters 7 Cossack squat (each side) 7 Medicine ball cleans 7 Medicine ball push-up 7 Elbows high and outside (PVC or Bar) 7 Push-ups 7 Arms (over and back) 7 Muscle snatch (PVC or bar) 7 Jump and land (PVC or bar) 7 Band dislocations 7 Back stroke[…]

CrossFit – 2/20/2017

CrossFit Arioch – CrossFit Warm-up Row 250 meters 10 Pressing snatch balance 5 hops Single leg hops (front to back- each leg) 10 One arm thruster with kettlebell (each arm) 10 Thorasic high fives (each arm) 5 hops Single leg hops (side to side – each leg) 10 yards Pigs on ice skates 10 yards[…]

CrossFit – 2/18/2017

CrossFit Arioch – CrossFit Warm-up Row 15 Calories 10 yards Pigs on ice skates 10 Overhead Plate Press 10 Pogo jumps 10 Bridge up 30 seconds Handstand hold against wall or free standing 10 PVC pass throughs 10 Back stroke (each arm) 10 Neck and wrist circles Open Prep Metcon (Time) 5 rounds for time:[…]

CrossFit – 2/17/2017

CrossFit Arioch – CrossFit Warm-up Run 400 meters 8 Banded good mornings 8 Medicine ball cleans 10 yards Pigs on ice skates 8 Marching bridge (each side) 8 Elbows high and outside (PVC or Bar) 8 Cossack squat (each side) 8 Back stroke (each arm) 8 Jump and land (PVC or bar) 10 yards Inchworm[…]

CrossFit – 2/14/2017

CrossFit Arioch – CrossFit Warm-up Row 500 meters, then complete the following: 10 Pressing snatch balance 10 Medicine ball push-up 10 Bridge up 10 Mountain climbers (each leg) 10 Forward/back jumping jacks 10 Jump and land (PVC or bar) 10 Arm circles 10 Ankle rotations (each side) Conditioning Metcon (Time) For time: 10 overhead squats[…]