CrossFit – 3/31/2017

CrossFit Arioch – CrossFit Warm-up 1 minute row (men shoot for 30 calories, women shoot for 20 calories) 9 Overhead Plate Press 9 Cossack squat (each side) 9 Squat press (each arm) 9 Jumping pull-ups 30 seconds Handstand hold against wall or free standing 9 Bug to superman 9 Thorasic high fives (each arm) 30[…]

CrossFit – 3/29/2017

CrossFit Arioch – CrossFit Warm-up 50 double unders 5 Around the world (each way) 10 yards Bear crawl 5 Medicine ball push-up 30 yards Side hop 10 yards Crab walk (forward and backward) 5 hops Single leg hops (side to side – each leg) 10 Arms (over and back) 10 Jumping jacks 10 Ring out[…]

CrossFit – 3/27/2017

CrossFit Arioch – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap ‘Easy’ Mary (AMRAP – Rounds and Reps) Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups 10 Pull-ups 25 Squats

Open 17.5

CrossFit Arioch – CrossFit CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time cap

CrossFit – 3/22/2017

CrossFit Arioch – CrossFit Warm-up Row 15 Calories 10 yards Pigs on ice skates 10 Leg lifts 10 Pogo jumps 10 Jumping pull-ups 10 Medicine ball push-up 10 Bridge up 10 Toes through rings 10 Forward/back jumping jacks Conditioning Metcon (Time) 3 RFT: 21/15 Cal Bike 15 Pull-ups 9 Burpees Metcon (Time) 25-20-15-10-5 of: Hang[…]

CrossFit – 3/21/2017

CrossFit Arioch – CrossFit Warm-up Run 400 Meters. 8 Cossack squat (each side) 8 Medicine ball push-up 8 Fire hydrant circles (each side) 30 yards Side hop 10 yards Pigs on ice skates 8 Back stroke (each arm) 8 Ankle rotations (each side) 10 yards High knees Strength Front Squat (EMOMx8, 1 rep) 4-count paused[…]

CrossFit – 3/20/2017

CrossFit Arioch – CrossFit CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups Metcon (AMRAP – Reps) 7 rounds for reps: 40 seconds box jumps (24/20) 20 seconds rest 40 seconds double kb or DB thrusters[…]