08/01/2017

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 CrossFit[…]

07/31/2017

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 Mobility Mobility Banded Shoulder (No Measure) Weightlifting Push Press Four sets of: Push Press x 3-5 reps Rest 90 seconds[…]

07/28/2017

Announcements Storm King Family Fun Day Saturday, July 29th 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 Mobility Mobility Banded Shoulder (No Measure) Weightlifting Dumbbell Shoulder Press Strict[…]

07/28/2017

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 Mobility Mobility Banded Shoulder (No Measure) Weightlifting Dumbbell Shoulder Press Strict Seated PressFour sets of: Dumbbell Shoulder Press x 4-6[…]

07/25/2017

Announcements Storm King Family Fun Day Saturday, July 29th Storm King – CrossFit Warm-up Burg Warm-Up Four (No Measure) 400 Meter Run or 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[…]

07/24/2017

Announcements Storm King Family Fun Day Saturday, July 29th Storm King – CrossFit Warm-up DL WU (No Measure) 4 Rds or 12 Min 10 KB Squats 15 Banded GM 20 KB DL Weightlifting Deadlift Four sets of: Deadlift x 3-5 reps Rest 2-3 minutes Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30[…]

07/22/2017

Announcements Storm King Family Fun Day Saturday, July 29th Storm King – Open Gym Metcon Metcon (Time) In teams of two, with only one teammate working at a time, complete the following for time: 1200 Meter Run (together) immediately followed by… 12 rounds of: 8 Handstand Push-Ups (4 each) 16 Pull-Ups (8 each) 24 Air[…]