12/01/2017

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 Weightlifting[…]

11/29/2017

Storm King – CrossFit Warm-up Warm-Up Oly One (No Measure) 3 Rounds: 15 Calorie Row 10 Dive-bomber Pushups 5 Strict Pull-Ups Into… 3 Rounds: 10 Pausing PVC Overhead Squats Barbell Warmup (Empty Barbell) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Overhead Squats 5 Stiff-Legged Deadlifts 5 Front Squats Mobility[…]

11/28/2017

Storm King – CrossFit Warm-up Warm-Up Eight (No Measure) 3 Rounds: 15 Calorie Row 12 Sit-Ups 9 Pausing Air Squats PVC Warm Up (No Measure) 3X10 Shoulder Pass Through Good Mornings OHS CrossFit Metcon CF: Chutes & Ladders (Time) 10-20-30-40-50 Alternating DB Snatch 50/35 DU’s 50-40-30-20-10 Cal Row KB’s 53/35 Complete round of 10 for[…]

11/27/2017

Storm King – CrossFit Warm-up Quickly 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 Weightlifting Push Press[…]