07/01/2016

Storm King , Storm King East – CrossFit Warm-up Complete Within 15 Mins Burg Warm-Up Four (No Measure) 500 Meter Light Row Followed by 3 rounds: 10 Squat Rotations* 10 Abmat Sit-Ups 10 Dive-bomber Pushups Squat Rotation Place a barbell in front of you at your toes. Squat down to the bottom of the squat,[…]

06/30/2016

Storm King – CrossFit Warm-up Within 10 Mins Matt Chan WU (No Measure) 25 Clapping Jumping Jacks 15 Arm Forward Jumping Jacks 10 Speed Skater Arm Swings 10 Side-2-Side Lateral Lunge 5 Per Leg Front Lunge Open Hip Torso Twist 5-4-3-2-1 Leg Spread Hamstring Descending Push Up Ladder 10 Shoulder Circles 10 Shoulder Twist Gymnastics[…]

06/29/2016

Storm King , Storm King East – CrossFit Warm-up Complete Warm-Up and Mobility Within 15 Mins Burg Warm- Up One (No Measure) 3 Rounds: 15 Calorie Row 12 Sit-Ups 9 Pausing Air Squats Directly into… 3 Rounds: 5 T-Pushups 5 Hang Muscle Cleans (empty BB) 5 Strict Presses (empty BB) With an empty Barbell: 5[…]

06/28/2016

Storm King – CrossFit Warm-up Complete Warm0Up and Mobility Within 15 Mins Warm-Up Oly One (No Measure) 3 Rounds: 15 Calorie Row 10 Dive-bomber Pushups 5 Strict Pull-Ups Into… 3 Rounds: 10 Pausing PVC Overhead Squats Barbell Warmup (Empty Barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Overhead Squats[…]

06/27/2016

Storm King , Storm King East – CrossFit Warm-up Within 10 Mins Burg Warm- Up One (No Measure) 3 Rounds: 15 Calorie Row 12 Sit-Ups 9 Pausing Air Squats Directly into… 3 Rounds: 5 T-Pushups 5 Hang Muscle Cleans (empty BB) 5 Strict Presses (empty BB) With an empty Barbell: 5 Good Mornings 5 Back[…]

06/24/2016

Storm King , Storm King East – CrossFit Warm-up Burg Warm-up Five (No Measure) 30 seconds Active Spidermans 2 Rounds: 5 Scap Retractions (on PU bar), 7 Pushups, 9 Sit-Ups 30 seconds Dive-Bombers 1 Round: 5 Strict Pull-Ups, 7 Pushups, 9 Sit-Ups 30 seconds Air Squats Chad Vaughn Modified Olympic Barbell Warmup With an empty[…]