March 28, 20015

CrossFit Virginia Beach – CrossFit (No Measure) dbl lax ball scrubbing gristle crackin 3x 10 back roll to pike 10 yd bear crawl 10 air squat Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps…

March 27, 2015

CrossFit Virginia Beach – CrossFit (No Measure) banded ankle 3 way hip 3x agility ladder single foot / bilateral 10 crossover 10 cossacks Metcon (Time) 3x 25 yard shuttle moderate pace 4x 400 meter run 30 Russian twists 55/35 assistance work couch ankle contract relax…

March 26, 2015

CrossFit Virginia Beach – CrossFit (No Measure) wrist series gristle crack super rack stretch 2x as a group 7 squat drop to jump 5 snatch grip pull up Power Clean (5×2 @ 80%) Metcon (No Measure) 3x 4 maximum height vertical leap 15/25#DBs 1 Pause…

March 25, 2015

CrossFit Virginia Beach – CrossFit (No Measure) IR lax ball shouler smash tricep smash with barbell 2x push up/8 back roll to pike/6 grass hoppers Metcon (AMRAP – Reps) tabata DB hang power clean slam ball ring row mountain climber

March 25, 2015

CrossFit Virginia Beach – CrossFit (No Measure) IR lax ball shoulder smash tricep smash w/barbell 2x 10 push up 8 back roll to pike 6 grass hoppers Metcon (AMRAP – Reps) Tabata DB HPC Slam ball Ring row Mountain climbers

March 24, 2015

CrossFit Virginia Beach – CrossFit Warm-up DBL lax OH 3x 10 muscle clean 5 press Overhead Press Strict Press Overhead Press (5,5,5) Strict Press assistance work 4x 5 shoot through a 10 DB straight arm raise

March 23, 2015

CrossFit Virginia Beach – CrossFit (No Measure) banded OH track stretch 3x 10 good mornings 10 ring rows Metcon (Time) 21-15-9 Deadlift 225 Pull-up assistance work 50 v ups not for time Cool down monkey bars of Death lat smash

March 21, 2013

CrossFit Virginia Beach – CrossFit Metcon (5 Rounds for time) Sled relay (No Measure) 500 M row 3x 10 leg swings 10 toe toe touch 10 inch worm + push up

March 20, 2015

CrossFit Virginia Beach – CrossFit Warm-up banded wrist banded lateral hip 27 squat series Metcon (Weight) On the minute for 12 minutes At 80% Odd minutes one power clean +2 pause front squats Even minutes 5 strict pull-ups Cool down quad smash

March 19, 2015

CrossFit Virginia Beach – CrossFit (No Measure) 3 way hip dynamic sink 2x 10 step ups with knee pull on box 5 dive bombers 10 grasshoppers Metcon (Time) 5 rounds 20 walking lunges 10 push ups 5 box jumps assistance work 2 min glute smash…

March 18, 2015

CrossFit Virginia Beach – CrossFit Warm-up banded IR capsule (banded frog pose) dbl lax ball scrubbing 3x 10 cossacks 10 close stance squats 10 american KBS (light) Metcon (AMRAP – Rounds) AMRAP 20 10 lateral hurdles 24/20 20 Slam ball 30 double unders

Press Wk2/cycle 2

CrossFit Virginia Beach – CrossFit (No Measure) Double overhead lax ball 3x 10 hang muscle clean with empty bar 5 strict press with empty bar Overhead Press (Linear) Strict Press Overhead Press (5/3/1) Strict Press assistance work 3x 5 shoot through 10 straight arm DB…

March 16, 2015

CrossFit Virginia Beach – CrossFit Warm-up gristle crackin’ 3x 10 leg swings 10 lunge with reach agility ladder forward hops 6 x 50 meter sprint (5 Rounds for time) 6 rounds 50 meter sprint For individual time assistance work 100 Russian twists 55lbs Cool down…

March 14, 2015

CrossFit Virginia Beach – CrossFit Warm-up track stretch 3x 10 RDL with bar 10 back roll to pike Metcon (5 Rounds for time) 5 individual rds: 500m row/25 sit ups