08/31/2017

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[…]

08/29/2017

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[…]

08/28/2017

Storm King – CrossFit Warm-up Dynamic Warm Up (No Measure) Upright Swing Bent Over Swing Straight Leg Swing Bent Leg Swing Side Swing Deep Lunge Jump to Squat Knee, Hip, & Ankle Twist Inch Worm Cobra look to both sides The Perfect Stretch -lunge knee to elbow, straiten front leg Arm Swing Front – Palms[…]

08/26/2017

Storm King – Open Gym Metcon (Time) Partner Workout Buy In: 800m Med Ball Run – alternate every 200m then 100 Burpees over Partner (alt. every 5) – one partner hold plank 80 Dumbbell Power Cleans (alt. every 5) – 50/35 – resting partner holds dumbbells in front rack 60 T2B (alt. every 5) –[…]

08/24/2017

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[…]

08/22/2017

Storm King – CrossFit Warm-up Warm-up (No Measure) Tabata Row Warm-Up Mod Chad V (No Measure) With an empty barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Romanian Deadlifts 5 Front Squats CrossFit Metcon CF: Metcon (AMRAP – Rounds and Reps) 4 Sets AMRAP 4 20 Cal Row Buy[…]