05/01/2018

Storm King – CrossFit Warm-up Warm-Up Eight (No Measure) 3 Rounds: 15 Calorie Row 12 Sit-Ups 9 Pausing Air Squats CrossFit Metcon CrossFit Lite Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: Row 500 Meters Run 800 Meters 50 Double-Unders Modify the workout appropriately such that you get[…]

04/28/2018

Storm King – Open Gym Metcon (AMRAP – Rounds and Reps) In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of: 250 Meter Row 15 Ring Dips 30 Russian Kettlebell Swings 60 Double Unders 15 Ring Dips 30 Russian Kettlebell swings 250 Meter Row

04/27/2018

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[…]

04/26/2018

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[…]

04/24/2018

Storm King – CrossFit Burg Warm-Up Five 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[…]