CrossFit 10/30/2014


Main – CrossFit

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(No Measure)

2 Min Light Cardio: (Row, Jump Rope, Run….)

10X Rolling V

10X Iron Cross

10X Turkish Get Up (Bodyweight)

10X Air Squats

10X Single Leg RDL W/Swing

10X Wall Slides

Back Squat (1X MAX REPS BODYWEIGHT)

Metcon (AMRAP – Reps)

EMOMx24:

4 rounds of:

Min 1: Max Burpees

Min 2: Max Mountain Climbers

Min 3: Max Abmat Sit ups

Min 4: 200m Run

Min 5: Max Air Squats

Min 6: Max Double Unders

CrossFit 10/29/14


Main – CrossFit

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SCF Warmup (No Measure)

200M Run @ 65-75%

25 Dbl Unders(or sub 50 singles)

1×1/2 Length Inchworm

1x length Toy Soldiers

1x length Butt Kicks

5X 3rd World Squats

5x Each leg- leg swings (Both Directions)

5x Shoulder Pass Thru’s

5x Around the worlds both direction

10X Iron Cross (5 ea. leg)

5X Tuck Cross

5X GH Bridge

1min Dead Bugs

10X Scorpions

Wrist and Arm Circles both directions…

Power Clean (5×3 + 5# from previous lift)

Metcon (Time)

7 Rounds

5 Deads (225/155)

5 STRICT TTB

10 Push UPS

Deadlift (5 Reps M-225 W-155)

Strict Toes-To-Bar (5 reps)

Push Ups (10 reps)

CrossFit 10/28/2014


Main – CrossFit

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Warm-up (No Measure)

250 M Row

10 Walking lunges

1×1/2 Inchworm

5x ea. direction over fence

5x superman

10X Scorpion

5x ea. side Prone knee 2 elbow

6x Spiderman Lunge +hip raise & Rotation

1min ea. leg kneeling glute mob.

30 sec. ea. Ankle/Wall mobility drill

10x lateral leg swings (5ea. leg)

10x Wall Slides

Back Squat (5×5 Across: +5# From 10/21/14)

Metcon (AMRAP – Rounds and Reps)

Only SCORE the 9MIN

9 Minute AMRAP

3 Power Cleans

5 Front Squats

10 Front Rack Lunges

THEN NOT FOR TIME:

20 Push Presses
Mens Weight:

115#

Womens Weight:

65#