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10.17.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -20:00) 2 Rounds Assault Bike :40 Slow :20 Fast 10 Kip Swings 5 Walkout to Pushup/Upward Dog/Downward Dog 5 Strict Burpees 2 Rounds 5 Box Jump 10 GHD Sit-up 10 Hip Ext. ______________________________Instruction(20:00 - 35:00) Ring Muscle up drills/progressions ______________________________WOD(35:00 - 60:00) Scaling options: - 6…

10.16.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 2 Rounds 250m Row 5 Push-ups 10 Air Squats 15 Double Unders Wall Ball Warm up With medicine ball, short rest after each set of 5 5 Front squats 5 Strict Press 5 Thrusters 5 Wall balls ______________________________WOD(20:00 - 60:00) Tristyn's Birthday WOD "Pity the…

10.14.2017

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CrossFit Initiative - CrossFitWOD(00:00 -20:00) 3:00 light Bike/Row into 3 Rounds 5 Strict Pull-ups 7 Pushups 9 AbMAt Sit-ups 2 Rounds 3 Samson stretch each leg :05 3 Alternating Spiderman and Reach each side 400m Run First 200m slow Last 200m finish fast _________________________________Instruction/Set up/Warm up/Rehearsal(20:00 - 30:00) TTB period…

10.13.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -15:00) 2 Rounds Bike/Row :40 Slow :20 Fast 8 Pushups 8 AbMat Sit-ups 8 PVC OHS 1 Round 10 GHD Sit-up 10 Hip Ext. Barbell Warm Up 5 Good Mornings 5 Back Squat 5 Elbow Rotations 5 Strict Press 5 RDL 5 Front Squat _________________________________Instruction/Set up/Warm…

How’s the attitude?

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Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way. --Viktor Frankl [caption id="attachment_9699" align="alignright" width="273"] Viktor Frankl[/caption] Let's face it, sometimes life sucks.  Loved ones die, we get injured,…

10.12.2017

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CrossFit Initiative - CrossFitWOD(00:00 -20:00) 1 Round Row :40 Slow :20 Fast 5 ATYT’s 5 Push Ups 5 PVC Pass Throughs 5 PVC OHS 1 Round Row :40 Slow :20 Fast 3 Alternating Spiderman and Reach 3 Walkout to Pushup/Upward Dog/Downward Dog 3 Russian Baby Makers ______________________________Instruction/Set up/Warm up/Rehearsal(15:00 -…

10.10.2017

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CrossFit Initiative - CrossFitWarm-up(00:00 -20:00) 800m Run 1st 200 Slow 2nd 200 Moderate 3rd 200 Slow 4th 200 Fast 3-2-1 Spiderman and reach Walkout to push-up Mobility Couch Stretch 2:00 each side Pigeon Pose 1:00 each side Banded Shoulder Distraction 1:00 each side ______________________________Midline/WOD(20:00 - 50:00) 5 Sets 10-25 GHD…