Storm King – Olympic Lifting 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 Read more about 04/16/2019 Week Fifteenth Gen Cycle[…]
Storm King – Olympic Lifting 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 Read more about 04/09/2019 Week Fourteen Gen Cycle[…]
Storm King – Open Gym Metcon (Time) Partner Workout: 1 mile med ball run 12 rounds of: 5 power cleans, 135/95 1 rope climb 800m med ball run 8 rounds of: 5 power cleans, 145/100 1 rope climb 400m med ball run 4 rounds of 5 power cleans, 155/105 1 rope climb *Run together and Read more about 04/06/2019[…]
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 Every 3 minutes, for 18 minutes (6 sets) of: Back Squat Take 10 mins to build to Read more about 04/05/2019[…]
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 Read more about 04/04/2019[…]
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’s heavy 5 reps. Read more about 04/03/2019[…]
Storm King – CrossFit Warm-up Row + PVC WU (No Measure) 1000m Row Every 250m do 1 +Rd of PVC WU PVC WU = 15 Shoulder Pass Through, 15 Good Mornings, and 15 OHS CrossFit Metcon CF: Metcon (3 Rounds for reps) CrossFit Three sets for max reps of: 60 seconds of Wall Ball Shots Read more about 04/02/2019[…]
Storm King – Olympic Lifting 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 Read more about 04/02/2019 Week Thirteen Gen Cycle[…]
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 Read more about 04/01/2019[…]
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 Read more about 03/30/2019[…]