04/04/2019

Storm King – CrossFit Warm-up Dynamic Warm Up (No Measure) Upright Swing Bent Over Swing Straight Leg Swing Bent Leg Swing Side Swing Deep Lunge Jump to Squat Knee, Hip, & Ankle Twist Inch Worm Cobra look to both sides The Perfect Stretch -lunge knee to elbow, straiten front leg Arm Swing Front – Palms[…]

04/03/2019

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 Five sets of: Push Press x 5 reps Rest 2 minutes Build to today‚Äôs heavy 5 reps.[…]

04/01/2019

Storm King – CrossFit Warm-up Burg Warm- Up One (No Measure) 3 Rounds: 15 Calorie Row 12 Sit-Ups 9 Pausing Air Squats Directly into… 3 Rounds: 5 T-Pushups 5 Hang Muscle Cleans (empty BB) 5 Strict Presses (empty BB) With an empty Barbell: 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Push Presses[…]

03/30/2019

Storm King – Open Gym Metcon (Calories) 20 Min AMRAP: (with a partner) Break up how you want 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Burpees 40 Thrusters (75/45) 40 Box Jumps 40 Burpees 50 Thrusters (45/35) Max Calorie Row in Remaining Time One person working[…]