1/20/2016

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 10 Push-ups 10 Jumping pull-ups 10 Cossack squat (each side) 5 jumps Box jump progression 30 seconds Hollow body hold on bar 10 Ring rows 10 Squat to stand 10 yards Pigs on ice skates 10 Ring out the towel (each side) Skills Metcon (AMRAP – Reps)[…]

Posted in WOD

1/19/2016

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) Row 250 10 Medicine ball cleans 10 Jumping ring dips 10 Pressing snatch balance 10 yards Pigs on ice skates 10 Elbows high and outside (PVC or Bar) 15 seconds Static ring dip hold 10 Bridge up 30 seconds Handstand hold against wall or free standing 10[…]

Posted in WOD

1/18/2016

CrossFit Arioch – CrossFit Conditioning Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50 Double unders

Posted in WOD

1/15/2016

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) Complete 2 rounds of these exercises: 10 Medicine ball cleans 10 Overhead Plate Press 5 Leg circles (each way) 5 Elbows high and outside (PVC or Bar) Strength Snatch Balance (A. Work up to a heavy Snatch Balance with 3 second) Squat Snatch- Low Hang (B. Work[…]

Posted in WOD

1/13/2016

CrossFit Arioch – CrossFit Metcon (Weight) EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks (5 sets, climbing) You can drop the bar after the 11th dead lift to reset your grip, but must start the[…]

Posted in WOD

1/12/2016

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) Row 250 meters 5 Cossack squat (each side) 5 Medicine ball cleans 5 Elbows high and outside (PVC or Bar) 10 Squat to stand 10 Band pull aparts 10 Wall slides 10 yards Pigs on ice skates 10 Muscle snatch (PVC or bar) 10 yards Knee hugs[…]

Posted in WOD

1/11/2016

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 5 Skin the cat 5 Hips to rings 5 Elbows high and outside (PVC or Bar) 10 Ring swings 10 Muscle snatch (PVC or bar) 10 Arm circles 10 Medicine ball cleans 10 Rings to armpits (from floor) 10 Bridge up 10 Ring rows 10 Down and[…]

Posted in WOD

01/18/2016

CrossFit Arioch – CrossFit Metcon (No Measure) complete 2 rounds of the following: 5 Cossack squat (each side) 5 Jumping pull-ups 5 Burpee pull-ups 10 yards Bear crawl 5 Fire hydrant circles (each side) 5 Ring rows 10 yards Crab walk (forward and backward) Conditioning Metcon (Time) 30-20-10 Front Squats 15-10-5 Chest to Bar Pull-Up[…]

Posted in WOD

01/06/2016

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 10 Jumping pull-ups 10 yards Pigs on ice skates 10 Single leg deadlifts (each side) 10 Overhead Plate Press 10 Bug to superman 30 seconds Handstand hold against wall or free standing 10 Marching bridge (each side) 30 seconds Hollow body hold on bar 10 Ring out[…]

Posted in WOD

01/05/2016

CrossFit Arioch – CrossFit Warm-up Metcon (No Measure) 10, 1 minute rounds of: One arm thruster with kettlebell (each arm) Sit-up to pike Pigs on ice skates Pressing snatch balance Mountain climbers (each leg) Knees to elbow Fire hydrant circles (each side) Thorasic high fives (each arm) Roll to candlestick with hands down Arms (over[…]

Posted in WOD