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[…]
Storm King – CrossFit Warm-up 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 Good Mornings Read more about 03/29/2019[…]
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 Read more about 03/28/2019[…]
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 Mobility Mobility Pigeon Pose (No Measure) Weightlifting Back Squat Five sets of: Back Squat x 5 reps Rest 3 minutes Read more about 03/27/2019[…]
Storm King – CrossFit Warm-up Warm Up Ladder (No Measure) Starting on one side do 3 pushups, jog to the other side do 3 pushups, jog back Now do 3 pushups 3 squats and jog to the other side do 3 pushups 3 squats jog back Add a new element each round…burpees, situps…as many rounds Read more about 03/26/2019[…]
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 03/26/2019 Week Twelve Gen Cycle[…]