03/01/2017

Storm King – 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 to start (wide feet).[…]

02/27/2017

Storm King , Storm King East – CrossFit Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without[…]

02/25/2017

Storm King – Open Gym Hero WOD Nutts (Time) 10 Handstand Push-ups 15 Deadlifts, 250# 25 Box Jumps, 30″ 50 Pull-ups 100 Wall-Ball Shots, 20# 200 Double-Unders 400m Run with a 45# PlateIn honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.To learn more about Nutts click here