11/01/2017

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 Metcon SK: Metcon (4[…]

10/30/2017

Storm King – CrossFit Warm-up Warm-Up Eight (No Measure) 3 Rounds: 15 Calorie Row 12 Sit-Ups 9 Pausing Air Squats Mobility Mobility Pigeon Pose (No Measure) Weightlifting Front Squat Four sets of: Front Squats x 6-8 reps @ 30X1 Rest 45 seconds Single-Arm Dumbbell Row x 8 reps each arm @ 21X0 (pull the dumbbell[…]

10/27/2017

Storm King – CrossFit Mobility Mobility Banded Shoulder (No Measure) Mobility Pigeon Pose (No Measure) Warm-up PVC Warm Up (No Measure) 3X10 Shoulder Pass Through Good Mornings OHS Warm-up Tabata Squats (No Measure) Tabata Squats First 4 rds Slow Squats Last 4 rds pull yourself fast to the bottom of the squat Metcon Metcon (AMRAP[…]

10/26/2017

Storm King – CrossFit Warm-up Warm-up (No Measure) 400M Group Run PVC Warm Up (No Measure) 3X10 Shoulder Pass Through Good Mornings OHS Mobility Mobility Pigeon Pose (No Measure) Skill Rope Climb CrossFit Metcon CF: Metcon (Time) CrossFit 10 Front Squat 135/95 1 Rope Climb 200m Run 9 Front Squat 135/95 1 Rope Climb 200m[…]

10/24/2017

Storm King – CrossFit Warm-up Warm-Up Eight (No Measure) 3 Rounds: 15 Calorie Row 12 Sit-Ups 9 Pausing Air Squats Mobility Mobility Pigeon Pose (No Measure) CrossFit Metcon CF: Metcon (AMRAP – Rounds and Reps) CrossFit AMRAP 30 400m row 400m run 40 sit ups 40 lunge jumps 40 DU’s 200m farmer walk 53/35 -1[…]