Monday 8/1/11
CrossFit Games 2011 Final Event (The End) - photo by Son of Boy Warmup Row 500M PVC Shoulder Mobility 10 Pushups 10 Squats 20 Lunges 20 Jumping Lunges 10 Jumping…
Saturday 7/30/11
The keys to surviving Z-day are simple: Be able to lift and throw heavy things, run fast and for long distances, and be able to navigate obstacles and urban environments…
Friday 7/29/11
Warmup Jump rope 2 minutes PVC Shoulder mobility 3 rounds On both sides: 20 yard kettlebell waiter walk 5 Kettlebell overhead squats Then: 5 Dead hang pullups 10 Plank walkups…
Thursday 7/28/11
Ivy takes the 6PM class through the snatch progressions. Warmup Run around the long block Foam roll legs Hip flexor stretch then: 10 kettlebell Turkish getups, alternate sides Skill Gymnastic…
Wednesday 7/27/11
Working the flying triangle submission on the climbing ropes. Warmup Dynamic athletic warmup (2 laps of each movement) 3 rounds 10 RKC hardstyle kettlebell swings 10 GHD situps 10 Medicine…
Tuesday 7/26/11
Warmup Run around the long block, then: 3 Rounds 10 Face the wall squats 10 Pushups 5 Barbell Bulgarian Split squats per leg 5 Kettlebell Floor press per arm 10…
Monday 7/25/11
Monday 7/25/11 Warmup 3 rounds PVC Shoulder Mobility 10 kettlebell power swings (increase weight each round) 1 minute Supine squat against the wall 10 cossack stretch Power 1RM Snatch Conditioning…
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