02/14/2018

Announcements Storm King Open 18 Shirts Available. Preorder only. Orders due Thursday, Feb 15th. $25+ tax. 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 Mobility Mobility Pigeon Pose[…]

02/12/2018

Announcements Storm King Open 18 Shirts Available. Preorder only. Orders due Thursday, Feb 15th. $25+ tax. Storm King – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Mobility Mobility Pigeon Pose (No Measure) Weightlifting Romanian Deadlift Knnee’s stay[…]

02/10/2018

Announcements Storm King Open 18 Shirts Available. Preorder only. Orders due Thursday, Feb 15th. $25+ tax. 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[…]

02/09/2018

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 Mobility Mobility Banded Shoulder (No Measure) Weightlifting Shoulder Press Five or Six sets of: Shoulder Press Rest 3 minutes between[…]

02/08/2018

Announcements Storm King Open 18 Shirts Available. Preorder only. Orders due Thursday, Feb 15th. $25+ tax. 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[…]

02/03/2018

Storm King – Open Gym Metcon (Time) In teams of three, complete 5 sets each of: 500 Meter Row 15 Burpee Box Jump-Overs (24″/20″) 10 Overhead Squats (115/75 lbs) Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.