July 20, 2015

CrossFit Virginia Beach – CrossFit (No Measure) dbl lax ball OH dynamic sink 3x 10 kips/10 squat touch Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

July 1, 2015

CrossFit Virginia Beach – CrossFit (No Measure) wrist series box rack 3x 10 cossack/8 vertical leaps/6 strict press 1 Power clean + 2 Thruster + 3 Front Squat (1-1-1-1-1) AHAP in 5 sets Cool down adductor smash

June 30, 2015

CrossFit Virginia Beach – CrossFit (No Measure) barbell IR banded elbow extension 3x 7 push up 7 ring row **focus on maintaining PERFECT shoulder position for both movements** Floor Press assistance work 4x 1 min hollow plank 5-10 dead hang pull-ups or active archive hangs

June 29, 2015

CrossFit Virginia Beach – CrossFit (No Measure) 20x/side dynamic couch 3x. High knees 5 air squat Butt kicks 5 close squat Toe touch 5 wide squat Metcon (Time) 5 rounds Run 200 20 KBS Cool down 2 min banded pike

June 27, 2015

CrossFit Virginia Beach – CrossFit (No Measure) gristle crackin’ 2x 10 back roll to pike/10 kb jump Metcon (Time) As a team: 200m run 200m sled drag 220/135 100m run 100m sled drag 50m run 50 m sled drag **each team member must perform half…

June 26, 2015

CrossFit Virginia Beach – CrossFit (No Measure) dbl lax scrub dbl band overhead 3x 10 back roll to pike 5 Russian baby makers Metcon (AMRAP – Rounds and Reps) AMRAP 20 10 pull-ups 20 wall ball 30 double under Cool down calf smash

June 25, 2015

CrossFit Virginia Beach – CrossFit (No Measure) banded ankle banded lateral hip 2x 10 squat touch 5 inchworm Max Hurdle (1) Metcon (3 Rounds for reps) 3 rds AMRAP 7 3 hurdles @ 80% 25 yd farmers carry 50 yd shuttle 25 yd farmers carry…

June 24, 2015

CrossFit Virginia Beach – CrossFit (No Measure) Keg stretch 3 x 10 good morning 5 box jump 20 heavy clean and jerk (Time) Clean and jerk 185 x 20 reps assistance work 100 Russian twists 55/35 Cool down T spine scrub

June 23, 2015

CrossFit Virginia Beach – CrossFit (No Measure) Dynamic sink Dbl lax overhead 3x Leg swing x 10 Dive bomber push-up x 5 Press and run (Time) Run 400meters 25 HSPU Run 400meters 25 Ring dips Run 400meters 25 push ups Last time we did this…

June 22, 2015

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

Thomi’s Birthday Leg Bash

CrossFit Virginia Beach – CrossFit (No Measure) Gristle Pigeon 27 Squat Series Perform 3-5 reps in ascending load up to the heavy working load. Then start at the top. Metcon (No Measure) Rep Scheme: 10-20-30-40-30-20-10 Men’s Rx’d 315/225/135/Air Squat/135/225/315 Scaled 1 250/180/105/Air Squat/105/180/250 Women’s Rx’d…

June 19, 2015

CrossFit Virginia Beach – CrossFit (No Measure) Banded Single Arm Overhead Bully Stretch 3x 15 Second Hollow 15 Second Superman 3x 10 Kips 5 Dive Bomber Push Ups Metcon (AMRAP – Rounds and Reps) AMRAP 15: 50 Yard farmer’s carry 5 Handstand Push Up 3…

June 18, 2015

CrossFit Virginia Beach – CrossFit (No Measure) 3 way hip 2x 10 leg swings 8 cossack 6 close stance squat Metcon (Time) 12-9-6 Sumo deadlift 315 pounds 4-3-2 25 m Shuttle Cool down Foot smash on barbell adductor smash with barbell

June 17, 2015

CrossFit Virginia Beach – CrossFit (No Measure) Banded ankle x 20 per side 3 x 10 back roll to pike 10 Russian baby makers 5 box jumps Annie (Time) 50-40-30-20-10 Double-unders Sit-ups Cool down Calf smash