Blog Search

June 5, 2017

By: 0

CrossFit Black Box - CrossFitWarm-up2 rounds 1min leg swings 100m jog 10 Spiderman stretch steps 10 Frankentsteins 10 Box Jumps, 24/20"MetconElizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips*12min time capWeightliftingDeadlift (3x3-3-3-3)3 sets of 3-3-3-3 *Rest 20 sec between sets. Rest 2:30 between clusters of sets.Post wieght used for 3rd cluster…

June 2, 2017

By: 0

CrossFit Black Box - CrossFitWarm-up400m run 3 rounds 20 Frankensteins 20 walking lunges 10 hand release pushups 10 ghd situpsCool DownThe 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 DipsBrenton (Time)5 Rounds For Time: 100' Bear Crawl 100'…

June 1, 2017

By: 0

CrossFit Black Box - CrossFitWarm-up1min calf stretch each leg 1min leg swings 1min samson stretch each side 400m jog 20 dislocators w/pvc 20 push presses w/empty barMetconMetcon (Time)6x5min rounds, each for time: 400m Run 7 Shoulder-to-Overhead (1RM strict press weight) 10 Toes-to-bar *rest for remaining timeScore is slowest time of…