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:...
View ArticleFebruary 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...
View ArticleFebruary 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...
View ArticleFebruary 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...
View ArticleFebruary 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...
View ArticleMarch 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...
View Articlemarch 2, 2017
CrossFit Virginia Beach – CrossFit Warm-up (No Measure) track stetch banded t-spine squat 3x 10 back roll to pike/10 ski swings Metcon (8 Rounds for time) 8 individual rds: 50yd farmer’s walk + 50yd...
View ArticleMarch 3, 2017
CrossFit Virginia Beach – CrossFit Metcon (Time) 50 KBS 40 Slam Ball 30 Push Press 95/65 40 Slam Ball 50 KBS Rx’d + 115/85 Warm-up (No Measure) double band overhead 3x 10 squat touch/10 ammo can push...
View ArticleMarch 4, 2017
CrossFit Virginia Beach – CrossFit CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted...
View ArticleMAR 5, 2017
CrossFit Virginia Beach – CrossFit Hidalgo (Time) For Time: Run 2 Miles Rest 2-Minutes 20 Squat Cleans, 135# 20 Box Jumps, 24” 20 Walking Lunge Steps, 45# Plate Overhead 20 Box Jumps, 24″ 20 Squat...
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