CrossFit – 6/14/2017

CrossFit Arioch – CrossFit Warm-up Run 200 meters 7 Downward dog push-ups 10 yards Walking RDL and leg swings 7 Leg circles (each way) 7 Banded good mornings 7 Marching bridge (each side) 30 seconds Handstand hold against wall or free standing 7 V up 7 Elbows high and outside (PVC or Bar) 10 yards[…]

CrossFit – 6/13/2017

CrossFit Arioch – CrossFit Warm-up Complete 2 rounds of these exercises: 10 Slow and low air squats (perfect form) 10 Jumping pull-ups 10 Rings to armpits (from floor) 5 Mountain climbers (each leg) 30 seconds Hollow body hold on bar Strength Box: Back Squat (Work to a heavy single) Take your time today. Play with[…]

CrossFit – 6/12/2017

CrossFit Arioch – CrossFit Warm-up Run 200 meters 10 Medicine ball cleans 10 Downward dog push-ups 5 jumps Box jump progression 10 Squat to stand 10 Elbows high and outside (PVC or Bar) 30 seconds Handstand hold against wall or free standing 10 yards Pigs on ice skates 10 Sots press (PVC or bar) 10[…]

TEAM WOD

CrossFit Arioch – CrossFit Warm-up Row 15 calories or 1 minute maximum 5 Medicine ball cleans 5 One arm thruster with kettlebell (each arm) 10 yards Pigs on ice skates 15 Elbows high and outside (PVC or Bar) 15 Sots press (PVC or bar) 15 Thorasic high fives (each arm) 10 yards Spiderman lunge 15[…]

CrossFit – 6/9/2017

CrossFit Arioch – CrossFit Warm-up Run 200 meters 6 Negative push-ups 6 Downward dog push-ups 6 One arm thruster with kettlebell (each arm) 6 Thorasic high fives (each arm) 9 Sots press (PVC or bar) 9 Mountain climbers (each leg) 9 Overhead Plate Press 9 Roll to candlestick with hands down 9 Ring out the[…]

CrossFit – 6/7/2017

CrossFit Arioch – CrossFit Warm-up Run 200 meters 10 yards Walking RDL and leg swings 10 Sumo Dead Lift High Pull 10 Banded good mornings 10 yards Bear crawl 10 Marching bridge (each side) 30 yards Side hop 10 Forward/back jumping jacks 10 yards Crab walk (forward and backward) 10 Back stroke (each arm) Strength[…]

CrossFit – 6/6/2017

CrossFit Arioch – CrossFit Warm-up Row 500 meters 5 Medicine ball cleans 5 Air squat 5 Roll to candlestick 15 Elbows high and outside (PVC or Bar) 15 Fire hydrant circles (each side) 15 Wall squats 15 Muscle snatch (PVC or bar) 15 Arm circles Strength Clean (3 – 3 – 3 – 3 –[…]

CrossFit – 6/5/2017

CrossFit Arioch – CrossFit Warm-up Row 500m 10 yards Pigs on ice skates 5 Slow and low air squats (perfect form) 30 seconds Plank 5 Mountain climbers (each leg) 5 Bridge up 10 Fire hydrant circles (each side) 10 yards Knee hugs 10 Back stroke (each arm) 10 Hip circles (each direction) 10 Cossack squat[…]

TEAM WOD

CrossFit Arioch – CrossFit Warm-up 50 Double Unders 5 hops Single leg hops (front to back- each leg) 6 Leg circles (each way) 6 Jumping pull-ups 6 Banded good mornings 5 hops Single leg hops (twisting – each leg) 30 seconds Hollow body hold on bar 12 Forward/back jumping jacks 12 Marching bridge (each side)[…]

CrossFit – 6/2/2017

CrossFit Arioch – CrossFit Warm-up Death by KB Swings. 1 swing on the first minute, 2 swings on the second minute, 3 swings on the 3rd, etc… (10 rounds maximum) Active rest: Complete as many of these as possible while you are waiting between sets: 30 yards lunges 5 Medicine ball push-up 10 yards Spiderman[…]