CrossFit – 6/30/2017

CrossFit Arioch – CrossFit Warm-up 5 Cossack squat (each side) 5 Downward dog push-ups 5 Mountain climbers (each leg) 5 Fire hydrant circles (each side) 10 Handstand shrugs 10 yards Knee hugs 10 Arms (over and back) 10 yards Spiderman lunge 10 Slow and low air squats (perfect form) 10 yards Pigs on ice skates[…]

CrossFit – 6/28/2017

CrossFit Arioch – CrossFit Warm-up 1-minute rounds of: Medicine ball cleans Cossack squat (each side) Overhead Plate Press Roll to candlestick Elbows high and outside (PVC or Bar) Fire hydrant circles (each side) Pigs on ice skates Ankle rotations (each side) Strength Clean + Hang Clean + Front Squat + Jerk (Work to a heavy[…]

CrossFit – 6/27/2017

CrossFit Arioch – CrossFit Warm-up Run 400 meters 5 Downward dog push-ups 10 yards Pigs on ice skates 5 hops Single leg hops (front to back- each leg) 20 Overhead Plate Press 30 yards Side hop 20 Back leg swing (each leg) Strength Shoulder Press (10 – 10 – 10, across) Conditioning Triple 3 (Time)[…]

CrossFit – 6/26/2017

CrossFit Arioch – CrossFit Warm-up Row 200 meters 10 Cossack squat (each side) 30 yards Jog forwards and backwards 10 Elbows high and outside (PVC or Bar) 10 Bridge up 10 yards Knee hugs 10 Back leg swing (each leg) 5 Pressing snatch balance 100 yards Jog-Run-Jog (Jog 30 yards, run 40 yards, jog 30[…]

TEAM WOD

CrossFit Arioch – CrossFit Warm-up Max calorie row for 1 minute (pace: slow) 5 Cossack squat (each side) 5 Roll to candlestick 30 seconds Hollow body hold Max calorie row for 1 minute (pace: medium) 15 Push-ups 15 Jumping pull-ups 30 seconds Hollow body hold on bar Max calorie row for 1 minute (pace: fast)[…]

CrossFit – 6/23/2017

CrossFit Arioch – CrossFit Warm-up Row 250 meters 8 One arm thruster with kettlebell (each arm) 8 Squat press (each arm) 8 Thorasic high fives (each arm) 8 Sots press (PVC or bar) 8 Roll to candlestick with hands down 8 Back stroke (each arm) 8 Wall ball shots 8 Headstand to push-up 8 Mountain[…]

CrossFit – 6/21/2017

CrossFit Arioch – CrossFit Warm-up 20 easy pulls on rower 5 Turkish get up (each arm) 5 Pike handstand push-ups on box 30 seconds Handstand hold against wall or free standing 20 medium pulls on rower 10 Thorasic high fives (each arm) 10 yards Knee hugs 10 Headstand to push-up 20 hard pulls on rower[…]

CrossFit – 6/20/2017

CrossFit Arioch – CrossFit Warm-up Row 250 meters 10 Cossack squat (each side) 10 Pressing snatch balance 10 Fire hydrant circles (each side) 10 Elbows high and outside (PVC or Bar) 10 Bridge up 10 yards Spiderman lunge 10 Roll to candlestick with hands down 10 yards Knee hugs Strength Power Snatch (10 Rep Max,[…]

CrossFit – 6/19/2017

CrossFit Arioch – CrossFit Warm-up 2 Rounds: 10 Downward dog push-ups 10 Ring out the towel (each side) 10 Elbow cirles 10 Arms (over and back) Strength Split Jerk (Work to a heavy double ) Conditioning Metcon (No Measure) EMOMx10 Minute 1: 20 Cal Airdyne Minute 2: 10 Rings Dips Mobility Banded internal rotation: 2[…]

TEAM WOD

CrossFit Arioch – CrossFit Warm-up 2 Rounds: 10 Kettlebell cleans (each arm) 10 Pressing snatch balance 10 yards Spiderman lunge 10 One arm thruster with kettlebell (each arm) Team WOD With a team of 3: AMRAP40 300 Russian Kettlebell Swings (55#/35#) 300 Power Snatches (75#/55#) 30 Bar Muscle Ups 300 Thrusters (75#/55#) Mobility Put the[…]