March 1, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) single lax ball OH banded forward hip x30 3x :30/:30 headstand hold 4x 5 inchworm/5 HSPU Metcon (AMRAP – Reps) As Many Reps as Possible in 12 min: 1/1 Press/Pull Up/10 hollow rocs 1/3 Press/Pull Up/10 hollow…

February 28, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) gristle crackin’ 27 squat series 3x 10 mountain climber/10 strict press Running bear (Time) 5 rounds Run 400 Bear complex 115 pounds 5 reps each Power clean Front squat Push press Back squat Push press Cool down…

February 27, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) banded ankle x50 hamstring PNF 3x 10 close stance squats/10 supine leg raises Metcon (AMRAP – Reps) 3 rds half tabata DUs 1 min plank half tabata pistols 1 min bottom squat hold half tabata DUs 1min…

February 25, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) single band overhead squat pry 3x 10 slam ball/10 grasshoppers CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches…

February 24, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) box rack stretch 3x 7 hang clean pull/14 squat touch Metcon (Time) 15-12-9-12-15 Hang Power Clean 115# KBSrxd+ 135 Cool down barbell trap smash lax ball finger spread

February 23, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) barbell cuddle 3x 30sec 4eadstand/5 dive bombers Strict Press (4-4-4-4-4) Strict over head press, no dip or drive Metcon (Time) 6 rds for time: Run 200/6 HSPU Run 200/6 Dips Rx’d+ 3 bar muscle ups instead of…

February 22, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) banded ankle on box 3 way hip 3x 10 cossack with flat feet/8 wide stance squats/6 jumping lunges Max Height Box Jump (Distance) Max Height Box Jump Metcon (Time) OTM 10 min: 3 box jumps @75-80% 50…

February 21, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) gristle crack 27 squats 3x 10 mountain climbers/10 sink stretch Back Squat (3×5) assistance work 4x 10 back extensions 4:4/8 step ups with 30-40% back squat max Cool down gut smash

February 20, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) lax ball scrub 3x 10 OHS PVC/8 push ups/6 hollow to superman Metcon (Time) For time: 50 Wall Balls 40 Slam Balls 30 Burpees 20 Toes to bar 10 OHS 135/95rx’d + 155/105 burpee facing burpee Cool…

Feb 19 2017

CrossFit Virginia Beach – CrossFit Annie (Time) 50-40-30-20-10 Double-unders Sit-ups

February 18, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) track stretch 3x 12 KBS/10 back roll to pike/8 dive bombers Deadlift (5×5) Get to a heavy 5 in 5 sets CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# /…

February 17, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) dynamic couch loaded ankle 4x 25yd fwd hop/25yd foot pull/10 RDL Cardi-NOOO! (4 Rounds for time) 4 Individual rounds: 500m row/400 m run Cool down partner calf smash

February 16, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) oly wall squat dbl lax ball overhead 4x 5 front squat/5 press/5 ring row/5 ski swing Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Cool down gut smash

February 15, 2017

CrossFit Virginia Beach – CrossFit Warm-up (No Measure) banded wrist 3x 10 squat touch/5 suitcase DL left/5 right Metcon (Time) 2x 100m farmer’s carry L/50 m walking KBS/100m farmer’s carry R/50m walking KBS Cool down banded elbow extension