11/29/2017

Storm King – CrossFit 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 Mobility[…]

11/28/2017

Storm King – CrossFit Warm-up Warm-Up Eight (No Measure) 3 Rounds: 15 Calorie Row 12 Sit-Ups 9 Pausing Air Squats PVC Warm Up (No Measure) 3X10 Shoulder Pass Through Good Mornings OHS CrossFit Metcon CF: Chutes & Ladders (Time) 10-20-30-40-50 Alternating DB Snatch 50/35 DU’s 50-40-30-20-10 Cal Row KB’s 53/35 Complete round of 10 for[…]

11/27/2017

Storm King – CrossFit Warm-up Quickly 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 Weightlifting Push Press[…]