08/01/2018

Storm King – CrossFit Warm-up Smoking Shoulders Warm-up (No Measure) AMRAP 10: 250m row or 200m Run 30 Sec Plank Hold 10 Shoulder Press PVC or Empty Bar 10 Pushpress 10 Pushjerk 10 Snatch Balance Weightlifting Push Press Six sets of: Push Press x 3 reps Rest 2 minutes Build to today’s heavy 3 reps.[…]

07/31/2018

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[…]

07/30/2018

Storm King – CrossFit Warm-up Squat WU AMRAP (No Measure) AMRAP 8 10 Straight Leg Swings -Right and Left 10 Side Leg Swings – Right and Left 15 Slow Squats :30 Sec Pigeon each leg Weightlifting Back Squat Take 15 mins to build up to your fist set. Every 3 minutes, for 15 minutes (5[…]

07/28/2018

Storm King – Open Gym Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters, 115# 6 Rope Climbs, 15′In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008To learn[…]

07/27/2018

Storm King – CrossFit Warm-up Squat WU AMRAP (No Measure) AMRAP 8 10 Straight Leg Swings -Right and Left 10 Side Leg Swings – Right and Left 15 Slow Squats :30 Sec Pigeon each leg Weightlifting Front Squat Every 3 minutes, for 18 minutes (6 sets) of: Front Squat x 4 reps *Sets 1-2 –[…]

07/26/2018

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 CrossFit and CrossFit Lite[…]