TEAM WOD

CrossFit Arioch – CrossFit Warm-up 10-20 calorie row. 1 minute max. 10 yards Bear crawl 5 Medicine ball cleans 5 Wall ball shots 10 yards Crab walk (forward and backward) 10 Elbows high and outside (PVC or Bar) 10 Thorasic high fives (each arm) 10 yards Pigs on ice skates 10 Back stroke (each arm)[…]

CrossFit – 4/28/2017

CrossFit Arioch – CrossFit Warm-up 10 Medicine ball cleans 10 Downward dog push-ups 10 Squat to stand 10 yards Pigs on ice skates 10 Elbows high and outside (PVC or Bar) 10 Sots press (PVC or bar) 10 Cossack squat (each side) 10 Back leg swing (each leg) 10 Arms (over and back) 10 Jump[…]

CrossFit – 4/26/2017

CrossFit Arioch – CrossFit Warm-up 400 meter run 10 yards Spiderman lunge 30 yards Jog forwards and backwards 5 Fire hydrant circles (each side) 30 yards Side hop 10 yards Knee hugs 15 Back leg swing (each leg) 15 Wall squats 30 yards Leg slide 15 Mountain climbers (each leg) Strength Front Squat (5 –[…]

CrossFit – 4/25/2017

CrossFit Arioch – CrossFit Warm-up Max calorie row for 1 minute (pace: slow) 5 Cossack squat (each side) 5 Roll to candlestick Max calorie row for 1 minute (pace: medium) 15 Mountain climbers (each leg) 15 Fire hydrant circles (each side) 15 seconds Static ring dip hold Max calorie row for 1 minute (pace: fast)[…]

CrossFit – 4/24/2017

CrossFit Arioch – CrossFit Warm-up Every 4 minutes on the minute for 3 rounds Speed Walk 200 meters (should be under 1:00 – 1:20) Active rest: Complete as many of these as possible while you are waiting between sets: 10 Downward dog push-ups 10 Leg lifts 30 seconds Hollow body hold on bar 10 Mountain[…]

TEAM WOD

CrossFit Arioch – CrossFit Warm-up 47 Double Unders 10 Cossack squat (each side) 10 Around the world (each way) 10 Squat to stand 10 Handstand shrugs 10 PVC pass throughs 6 Marching bridge (each side) 6 Arms (over and back) 6 Ring out the towel (each side) 10 yards Pigs on ice skates 6 Halos[…]

CrossFit – 4/21/2017

CrossFit Arioch – CrossFit Warm-up 2 Rounds: 10 Cossack squat (each side) 10 Overhead Plate Press 10 Pistol roll 10 Rings to armpits (from floor) 10 Elbows high and outside (PVC or Bar) Gymnastics 30 minutes Pistol, Muscle Up, and/or Handstand work. Conditioning Metcon (AMRAP – Reps) EMOMx15 Minute 1: 30 seconds max effort handstand[…]