CrossFit 5/31/2017

CrossFit Arioch – CrossFit Warm-up Row 15 calories or 1 minute maximum 10 yards Pigs on ice skates 5 Pressing snatch balance 5 Bridge up 5 Thorasic high fives (each arm) 15 Jump and land (PVC or bar) 15 Ankle rotations (each side) 15 Medicine ball cleans 10 yards Spiderman lunge 15 PVC pass throughs[…]

CrossFit – 5/30/2017

CrossFit Arioch – CrossFit Warm-up Run 200 meters. Then complete 2 rounds of the following: 6 Downward dog push-ups 6 Overhead Plate Press 6 Squat press (each arm) 10 yards Pigs on ice skates 6 Thorasic high fives (each arm) 6 Sots press (PVC or bar) 6 Mountain climbers (each leg) 6 Wall ball shots[…]

MURPH

CrossFit Arioch – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

TEAM WOD – 5/27/2017

CrossFit Arioch – CrossFit Warm-up Run 200 meters 30 yards Jog forwards and backwards 10 yards Spiderman lunge 30 yards Side hop 7 Bridge up 10 yards High knees 7 Back stroke (each arm) 10 yards Pigs on ice skates 30 yards High bounding 7 Cossack squat (each side) 30 yards Forward skips 7 Back[…]

CrossFit – 5/26/2017

CrossFit Arioch – CrossFit Warm-up Run 200 meters 6 Medicine ball cleans 6 Leg circles (each way) 10 yards Inchworm 9 Elbows high and outside (PVC or Bar) 9 Sots press (PVC or bar) 9 V up 9 Handstand shrugs 9 Arms (over and back) 9 Ring out the towel (each side) Strength Clean and[…]

CrossFit – 5/24/2017

CrossFit Arioch – CrossFit Warm-up 1000 meter row (men try sub 3:30) (women try sub 4:00), then complete the following: 10 Air squat 10 Downward dog push-ups 10 Mountain climbers (each leg) 10 Fire hydrant circles (each side) 10 Handstand shrugs Strength Back Squat (5 – 5 – 5 – 5 – 5, across) Conditioning[…]

CrossFit – 5/23/2017

CrossFit Arioch – CrossFit Warm-up Max calorie row for 1 minute (pace: slow) 5 Medicine ball cleans 10 yards Bear crawl 5 One arm thruster with kettlebell (each arm) Max calorie row for 1 minute (pace: medium) 15 Elbows high and outside (PVC or Bar) 10 yards Crab walk (forward and backward) 15 Thorasic high[…]

CrossFit – 5/22/2017

CrossFit Arioch – CrossFit Warm-up 5 Banded good mornings 10 yards Pigs on ice skates 5 Mountain climbers (each leg) 10 Marching bridge (each side) 10 Fire hydrant circles (each side) 10 Cossack squat (each side) 10 Back stroke (each arm) 10 yards Frankenstien 10 yards Knee hugs 10 Bent-knee iron cross (each side) Strength[…]