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CrossFit Now – CrossFit


WARM UP

Warm Up 14 (No Measure)

14

6 min AMRAP

10 Large Arm Circles – Foward

10 Large Arm Circles – Backward

10 Jumping Jacks

10 Leg Swings Forward/Back

10 Leg Swings Side/Side

10 Jumping Squats

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

Lying Rotator Stretch 5 per arm (No Measure)

STRENGTH

Deadlift (10 E2MOM 3-3-3-3-3)

REST

4 min

WOD

8 AMRAP PU HC S2OH (AMRAP – Rounds and Reps)

8 AMRAP

9 Pull-ups

6 Hang Clean

3 Shoulder to Overhead

RX 115/75

RX+ 135/95

M1 95/65

M2 75/55

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 25 (No Measure)

200m Run

-Then-

4 min AMRAP

With PVC

10 Back Squats

10 Dislocators

10 Front Squats

10 Rotators

10 Overhead Squats

MOBILITY

Worlds Greatest Stretch x 5 each side (No Measure)

http://www.coreperformance.com/daily/movement/master-the-worlds-greatest-stretch.html

Spiderman 5x each side (No Measure)

WOD

AIR FORCE (Time)

Air Force

20 Thrusters

20 Sumo Deadlift High Pulls

20 Push Jerks

20 Overhead Squats

20 Front Squats

4 Burpees at the top of each minute.

Start with 4 burpees

Rx- 95/65

RX+- Same

M1- 65/45

M2- 45/35

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 17 (No Measure)

:30 Shuttle Run

:30 Bird Dogs

:30 High Knees

:30 Superman

:30 Butt Kickers

:30 Inch Worm

MOBILITY

Standing Squat Prog (L,R,B) x3 (No Measure)

Reach, Roll, Lift x 5 each side (No Measure)

https://www.facebook.com/photo.php?v=4504402009827&set=o.409774735734780&type=2&theater

STRENGTH

Overhead Squat (8 E2MOM 3-3-3-3)

REST

4 min

WOD

6 RFT PS OHL OHS (Time)

6 Rounds

1 Power Snatch

2 Stationary Overhead Lunges

3 Overhead Squats

RX 95/65

RX + 135/95

M1 65/45

M2 55/40

FINISHER

5 EMOM t2b (5 Rounds for reps)

5 EMOM

Max T2B

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 18 (No Measure)

3 Rounds

20 Jump Ropes

10 Push Ups

10 V-Ups

10 Supermen

10 Air Squats

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

CAA Stretch (No Measure)

https://www.youtube.com/watch?v=6_wn1CCWAvI

WOD

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here

CrossFit

By: 0

CrossFit Now – CrossFit


WARM UP

Warm Up 13 – Abs (No Measure)

2 min Jump Rope

4 Rounds

:15 Side Plank

:15 Other Side Plank

:15 Hollow Rock

:15 Superman

MOBILITY

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

Straight Arm to Wall (No Measure)

Straight arm to wall. Hold :30 each side

SKILL

SKILL – Pistols (3 Rounds for reps)

Pistols

Box Assisted

Stand next to a box and use one hand to help with support while you perfomr a pistol. Use this to build balance, strength, and flexibility.

3 x 5 per leg

Box Pistols

Stand on a box with one leg hanging off of the side of the box. Lower yourself into a pistol. Use your non support leg to assist you up if needed. Try to keep your non support leg in front of your body.

3 x 5 per leg

Banded Pistols

Place a band on the rig between two uprights. Height should be just below your butt. Using the band, lower yourself into a pistol and use the resistance of the band to assist in standing. Holding on to the uprights can help with balance as well.

3 x 5 per leg

Pistols

3 x 5 per leg

Pistols with 2 second Pause at the bottom.

3 x 5 per leg

WOD

6 RFT (Time)

6 Rounds

5 Right Arm Kettlebell Cleans

5 Left Arm Kettlebells Cleans

5 Righ Arm Kettlebell Presses

5 Left Arm Kettlebell Presses

RX 53/35

RX+ 70/53

M1 35/26

M2 26/18