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06/27/2017

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CrossFit Initiative - CrossFitWarm-upRun 400m 3 rds 3 inchworms 5 rollover v-sits 10 light to moderate kb swingsPreWOD Mobilitymonkey bars of deathWODAll: Fight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute…

06/26/2017

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CrossFit Initiative - CrossFit   Warm-up 400m run/500m row/30 cal bike Then 3 rds 7 RDL (empty bar) 7 thrusters 5 burpees PreWOD Mobility barbell mash achilles 1 min/side Strength All: Back Squat (1x8@65%) All: Back Squat (1x8@70%) All: Back Squat (1x6@80%) All: Back Squat (1x6@85%) All: Front Squat (1x5@60%)…

06/24/2017

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CrossFit Initiative - CrossFitWarm-up400m run Then, 3 rds 5 cherry pickers 20 steps walking lunge 10 kip swings 5 strict pull-ups 5 push-upsPreWOD Mobilityfoam roll lats and t-spineWODAll: Chelsea (AMRAP - Rounds and Reps)Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 SquatsPost Workout5 minutes slow…

06/23/2017

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CrossFit Initiative - CrossFitWarm-upRun 400m then leg swings front-back & side-to-side (20 reps each way/each leg) 20 kip swings Tabata air squats @ light-moderate intensityPreWOD Mobilitylax ball around scapulae 1 min/side lax ball in piriformis 1 min/sideStrengthHatch Week 2 Day 2WODFit: Metcon (Time)80 single-unders 40 ab-mat situps 60 single-unders 30…

06/22/2017

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CrossFit Initiative - CrossFit   Warm-up Roxanne Burpees In breaks: neck circles, arm circles, etc… Then, 3 rounds 5 roll-over v-sits 10 kip swings 10 air squats 10 light/moderate kb swings PreWOD Mobility PNF hamstring stretch WOD Fit: Metcon (AMRAP - Rounds and Reps) AMRAP 20’ 40 Deadlift 135/95 40…

06/20/2017

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CrossFit Initiative - CrossFit   Warm-up 10 shuttle runs with burpee at each end (D&B = 1) 10 roll-over v-sits 10 scorpions 10 iron cross PreWOD Mobility barbell mash calves 2-3 minutes Strength All: Back Squat (1x10@60%) All: Back Squat (1x8@65%) All: Back Squat (1x6@70%) All: Back Squat (1x6@75%) All:…