07/01/2017

Storm King – Open Gym Hero WOD The Seven (Time) 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009To learn more[…]

06/30/2017

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[…]

06/29/2017

Storm King – CrossFit Warm-up 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[…]

06/28/2017

Storm King – 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 barbell: 5 Good Mornings[…]

06/27/2017

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 Banded Shoulder (No[…]

06/24/2017

Storm King – Open Gym Metcon Metcon (AMRAP – Rounds and Reps) In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 30 minutes of: 100 Kettlebell Swings 53/35 100 Burpee Box Jump Overs 24/20 100 Wall Ball Shots 20/14

06/23/2017

Storm King – CrossFit Warm-up Smoking Shoulders Warm-up (No Measure) AMRAP 10: 250m row or 200m Run 30 Sec Plank Hold 10 Shoulder Press PVC or Empty Bar 10 Pushpress 10 Pushjerk 10 Snatch Balance Weightlifting Push Press Four sets of: Push Press x 4-6 reps @ 11X1 Rest 90 seconds Dumbbell Walking Lunge x[…]

06/22/2017

Storm King – CrossFit Metcon 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[…]