06/01/2017

Storm King – 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 start on back Metcon[…]

05/31/2017

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[…]

05/30/2017

Storm King – CrossFit 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 Mobility Mobility Banded Shoulder[…]

05/29/2017

Storm King – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

05/27/2017

Storm King – Open Gym Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click[…]

05/26/2017

Storm King – CrossFit Warm-up DL Two (No Measure) 3Rds 12 Slow KB Goblet Squat 12 Bulgarian Split squat (12 per leg, loaded if you can handle it) 12 Single leg DL (Use a KB if you can) 30 Seconds Pigeon on Each Side Weightlifting Deadlift Every 3 minutes, for 15 minutes (5 sets of):[…]

05/25/2017

Storm King – 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 start on back Metcon[…]

05/24/2017

Storm King – CrossFit Warm-up Warm-Up Eight (No Measure) 3 Rounds: 15 Calorie Row 12 Sit-Ups 9 Pausing Air Squats Mobility Mobility Couch Stretch (No Measure) Mobility Pigeon Pose (No Measure) Weightlifting Back Squat 5 Sets every 3 mins of Back Squats 65%x5, 70%x5, 75%x5, 80%x5, 85%x5 Metcon Helen (Time) 3 Rounds for time of:[…]

05/23/2017

Storm King – 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 start on back Warm-Up[…]