december 30, 2016
CrossFit Virginia Beach – CrossFit Warm-up (No Measure) banded ankle/ single arm overhead 25 yds each/high knee/butt kicks/skip/side skip follow each with bear crawl 5x 400m run/15 push press 95/65...
View ArticleDecember 31, 2016
CrossFit Virginia Beach – CrossFit Warm-up (No Measure) double OH/loaded ankle 3x 10 close stance squats/10 ammo can push press 2 rds of Glory (Time) 2 rds For time: 50 DUs/40 box jump/30 alt DB...
View ArticleJanuary 2, 2017
CrossFit Virginia Beach – CrossFit Warm-up Gristle pigeon 3x 5 back roll to pike 5 back roll to straddle 10 crossover 10 scorpion Metcon (AMRAP – Reps) 3x One min each station Calorie row Slam ball...
View ArticleJanuary 3, 2017
CrossFit Virginia Beach – CrossFit Warm-up (No Measure) barbell cuddle 3x 5 inchworm + push up 5 active arching hang 10 cossacks The Ensign (AMRAP – Rounds and Reps) 6 rds: AMRAP 3 min: 3 power cleans...
View ArticleJanuary 4, 2017
CrossFit Virginia Beach – CrossFit Warm-up (No Measure) banded ankle 3x run 200/10 close stance squats/10 dynamic sink stretch Metcon (AMRAP – Reps) 10rds: Max DUs in 30sec 1 min hold Alt between 1 min...
View ArticleJanuary 5, 2016
CrossFit Virginia Beach – Barbell Club Warm-up (No Measure) track stretch single arm overhead 3x 5 DL @ 60% 1RM/10 ring row Deadlift (3×5 ) Linear add 5-10# 5/3/1 Follow big lifts assistance work 4x 10...
View ArticleJanuary 5, 2017
CrossFit Virginia Beach – CrossFit Warm-up 3 way hip 27 squat series Weightlifting Back Squat (6×3) 105-110# Metcon (6 Rounds for reps) 6 rds: 100yd sprint Max reps chin ups Cool down Quad smash
View ArticleJanuary 6, 2017
CrossFit Virginia Beach – CrossFit Warm-up (No Measure) oly wall squat/single lax ball OH 2x 10 cossack/5 dive bombers Metcon (AMRAP – Reps) AMRAP 12 Min: 12 OH walking lunges 8 box jumps 24/20 4 HSPU...
View ArticleJanuary 7, 2017
CrossFit Virginia Beach – CrossFit Warm-up (No Measure) track stretch/banded elbow 3x 10 RDL/10 strict press with open bar Metcon (Time) As a team: 100 DB deadlifts 70 DB hang power clean 40 DB push...
View ArticleJanuary 9, 2017
CrossFit Virginia Beach – CrossFit Warm-up Banded ankle Banded bully Clean skill CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans*...
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