CrossFit – Fri, Jan 16 Whitten (Time) 5 Rounds for time: 22 Kettlebell Swings 70/53lbs 22 Box Jumps 24/20in 400m Run 22 Burpees 22 Wall Balls 20/14lbs to 10ft/9ft In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 https://www.crossfit.com/workout/2010/12/12#/
CrossFit – Sun, Feb 1 Warm-Up Flow (Checkmark) General Warm-Up 400m Run – 2 Sets 5 Inchworm Push-Ups 10/10 Single Leg Glute Bridges :20 Reverse Plank Bridge 1 Wall Walk + :20 Nose to Wall Handstand Hold *Focus on pressing hard through floor, elevating shoulder blades. Barbell Warm-Up Empty Barbell 5 Strict Press 5 Push
CrossFit – Wed, Jul 9 General Prep 500/450m Row @ Easy Pace — 2 Sets: For Quality 10 Kettlebell Single Leg Romanian Deadlifts 8 Kettlebell Taters 10 Goblet Cossack Squats Specific Prep w/ Empty Barbell 8 Romanian Deadlifts 6 Tall Muscle Clean 10 Behind the Neck Elbow Punch Throughs 8 Barbell Reactive Quarter Squat Jumps
CrossFit – Fri, Jul 25 Body Heat & Mobility Flow 1:00 Cardio Choice :20/:20 World’s Greatest Stretch 10 Arm Circles Forward & Backward 10 Air Squats :20 Active Hang :30 Wrist & Forearm Stretch (on floor) General Prep 2 Sets: 4 Burpees 6/6 Dumbbell Hang Muscle Snatch 8 Scapular Pull-Ups + 8 Bar Kip Swings
CrossFit – Sun, Aug 10 Sunday Endurance (Checkmark) WARM-UP Conditioning For Time 1000/900m Row 3 Rounds of “Cindy” 800m Run 3 Rounds of “Cindy” 500/450m Row 2 Rounds of “Cindy” 400m Run 2 Rounds of “Cindy” 250/225m Row 1 Round of “Cindy” 200m Run 1 Round of “Cindy” “Cindy” = 5 Pull-Ups + 10 Push-Ups
