09/30/2017

Storm King – Open Gym Metcon Metcon (AMRAP – Reps) Complete as many reps as possible in 10 minutes of: 3 synchronized burpee box jump-overs 3 synchronized deadlifts 6 synchronized burpee box jump-overs 6 synchronized deadlifts 9 synchronized burpee box jump-overs 9 synchronized deadlifts Etc., adding 3 reps to each exercise every round. Men use[…]

09/29/2017

Storm King – CrossFit Warm-up Warm-up (No Measure) 400 m Group Run Mobility Mobility Five (No Measure) Hamstring mash with lacrosse ball (1:00 each hamstring) Start high towards the glutes, and extend/flex your knee as you work closer down to the knee. Banded Hamstring Stretch – 1:00 each side Couch Stretch – 1:00 each side[…]

09/23/2017

Storm King – Open Gym Rx: Metcon (Time) Rx’d Workout For time: 50 synchronized wall-ball shots 30 cleans, 135/95 lb. 50 synchronized wall-ball shots 20 cleans, 185/135 lb. 50 synchronized wall-ball shots 10 cleans, 225/155 lb. Men throw a 20-lb. ball to 10-ft. target Women throw a 14-lb. ball to 9-ft. target Time cap: 12[…]

09/20/2017

Storm King – 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 a dip 5. Snatch[…]