Blog Search

July 20, 2017

By: 0

CrossFit Black Box - CrossFitWarm-up1min calf stretch each leg 1min leg swings on each leg 20 dislocators w/pvc 20 good mornings w/pvc 20 ohs w/pvcMetconMetcon (Time)5 rounds for time: 20 Pull-ups 30 Hang Power Cleans, 95/65 400m RunCool DownBanded overhead distraction Banded across the body Banded hamstring stretchCompetitor/AccessoryMetcon (No Measure)Go…

Unloaded Wednesday

By: 0

CrossFit Black Box - CrossFit UnloadedThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsMetcon (Time)Running Conditioning 4 Rounds for Time 400m Sprint :20sec Rest 200m Sprint 2 min Restscore is total time including rest.Cool DownBanded Hamstring Stretch…

July 19, 2017

By: 0

CrossFit Black Box - CrossFitWarm-up400m Row Spiderman crawl Frankenstein steps 10 broad jumps/3 air squats after each 20 Walking lunge stepsWeightliftingBack Squat (3-3-3-3-3-3)E3M for 6 rounds. First set at 70%, increase as desired. Score is heaviest successful set.Cool DownMetconMetcon (No Measure)3 x 10 Alternating weighted step ups 95/65 on back.…

July 18, 2017

By: 0

CrossFit Black Box - CrossFitWarm-up500m row Frankensteins Spiderman crawl Inch worms w/cobra pose 2 rounds: 5 strict pull-ups 10 push-ups 15 air squatsMetconMetcon (Distance)6 x 2min rounds: Minute 1: 15 Kettlbell Swings, 70/53 Minute 2: Max meters on C2 *Score is total meters rowedCool DownBadned hamstring stretch Pigeon pose 20…

Unloaded Friday

By: 0

CrossFit Black Box - CrossFit UnloadedThe CrossFit Warm-up (No Measure)3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups DipsMetcon (Time)For Time 30-20-10 OVH Walking Lunges, 45/35lbs Plate Knees to Elbows *100m DBL KB Front Rack Carry 70/53 after each round*Cool DownCobra Pose…

July 14, 2017

By: 0

CrossFit Black Box - CrossFitWarm-upPigeon pose Samson stretch 500m row inch worms w/pressout spiderman crawlWeightliftingDeadlift (3-3-3-3-3-3)3 Reps E3M for 6 sets. Start at 70% and increase if desired. Post score of heaviest successful set.MetconMetcon (AMRAP - Reps)Max Hold: 1min plank 1min right side plank 1min plank 1min left side plank…