08/01/2016

Storm King , Storm King East – 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[…]

07/30/2016

Storm King – Open Gym Metcon Metcon (Time) In teams of two, complete the following for time: 1600 Meter Med-Ball Relay Run 100 Partnered Burpee Wall Ball Shots (you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss) 200 Push-Ups 300 Double-Unders 400 Meter Walking Lunge Relay[…]

07/29/2016

Storm King , Storm King East – CrossFit Warm-up Burg Warm-Up Three (No Measure) Tempo Row 3 Rounds of :20 seconds slow, :20 seconds medium, :20 seconds medium/fast. After each round, complete (not for time) 5 Slow Dowel Good Mornings 5 Slow Dowel Back Squats 5 Walkouts* 5 Spidermans each leg *Walkout: Sumo style base[…]

07/28/2016

Storm King – CrossFit Warm-up 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 Squats 5 Elbow Rotations 5 Push Presses[…]

Endurance 07/28/16

Storm King – CrossFit Endurance Warm-up 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 Endurance WOD Endurance[…]

07/27/2016

Storm King , Storm King East – CrossFit Warm-up Agility Drills (No Measure) High Knees Butt Kickers Broad Jump Bear Crawl High Knee Skip Backwards Skipping Sideways Skipping turn on go Sprint Go Turn Right Go Turn Left Backward Run Go Turn Right 180 Go Turn Left 180 Belly Sprint start on belly Back Sprint[…]

07/26/2016

Storm King – CrossFit Warm-up 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 Squats 5 Elbow Rotations 5 Push Presses[…]

07/25/2016

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[…]