April 21, 2015

CrossFit Virginia Beach – CrossFit week 3 cycle 1 front squat warm up 2015 (No Measure) Front Squat (3×5 linear progession) Front Squat (5/3/1) assistance work 4x 8-10 back extensions 10 banded abductions Cool down quad smash upper back scrubbing

April 20, 2015

CrossFit Virginia Beach – CrossFit (No Measure) dbl banded OH dynamic sink 3x 5 bridge up / 10 russian baby makers Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate…

April 17, 2015

CrossFit Virginia Beach – CrossFit (No Measure) 3 way hip 2x 10 RDL 45# 10 squat touch Metcon (6 Rounds for time) 6 individual rounds 150 meter row 10 wall ball 30/20 Cool down quad smash adductor smash

April 16, 2015

CrossFit Virginia Beach – CrossFit (No Measure) single arm banded overhead track stretch banded ankle 3x 30 DUs 15 kips Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups Cool down couch stretch lat smash

April 15,2015

CrossFit Virginia Beach – CrossFit (No Measure) wrist series single arm overhead lax ball 2x 10 box jump 10 alt DB snatch Metcon (Weight) 3 rounds 25 yard farmer carry Left 10 DBHPC L 10 DBHPC R 25 yard farmer carry right 10 PP L…

April 14, 2015

CrossFit Virginia Beach – CrossFit (No Measure) wrist series super rack 27 squat series Clean skill work Front Squat (3×5 linear progression) Front Squat (5/3/1) assistance work 4x 8-10 back extensions 10 banded abductions Cool down quad smash upper back scrubbing

April 13, 2015

CrossFit Virginia Beach – CrossFit (No Measure) double OH lax ball banded wrist series banded elbow flexion 3x 10 crossover 8 vertical leaps 6 dive bomber Push Jerk (heavy single rep in 15 min) Metcon (Weight) Alternating on the minute for 10 minutes 2 push…

April 11, 2015

CrossFit Virginia Beach – CrossFit Mobility 3 banded hip distraction (No Measure) 3x 10 Squat touch 10 alt DB snatch Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press (Reps),…

April 10, 2015

CrossFit Virginia Beach – CrossFit Mobility gristle crackin’ (No Measure) 3x 5 back roll to pike 5 back roll to straddle 10 jumping lunges Metcon (AMRAP – Rounds) AMRAP 20 Run 400 20 T2B 20 KBS Cool down Monkey bars of death

April 9, 2015

CrossFit Virginia Beach – CrossFit Mobility banded wrist banded elbow (No Measure) 3x 10 hang muscle clean 5 strict press Overhead Press (1 Rep Max) Strict Press Mobility track stretch lax ball scrubbing (No Measure) 3x 10 crossovers 10 back extensions Deadlift (1 Rep Max)…

April 8, 2015

CrossFit Virginia Beach – CrossFit (No Measure) banded lunge (ant hip distraction) Double OH lax ball 3x 10 lunge twist 8 close stance squats 6 inchworm Metcon (Time) Bear crawl 50 meters 50 double unders 50 weighted step ups 50 double unders 50 meter bear…

April 7, 2015

CrossFit Virginia Beach – CrossFit Week1 cycle 1 (No Measure) Wrist series 27 squat series Knee to pockets Transition + high pull Transition to 1/2 squat catch Front Squat (5,5,5) Front Squat (1x max effort) assistance work 4x 8-10 back ext 10 banded abductions

April 6 2015

CrossFit Virginia Beach – CrossFit Warm-up Single arm overhead Banded ankle 2x 10 kips 8 dive bomber 6 vertical leap Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Kipping pull up Burpee box jump 24/20 Cool down shoulder smash

April 4, 2015

CrossFit Virginia Beach – CrossFit Mobility banded external rotation banded internal rotation (No Measure) 3x RDL + track stretch 10 slow reps/side 10 bent over row with empty barbell Metcon (6 Rounds for time) 6x 250m row repeat Cool down hamstring and glute smash