Tag Archives: crossfit

Pack Your Bags…

ROM Drills Warm up with 3 rds of: 0:45 seconds of jump rope, rest 0:15 0:45 secs of wall sit, rest 0:15 0:45 secs of Russian swings, rest 0:15   Strength: Lateral Raises 8-8-8-8 Goblet squats 10-10-10-10 Single Arm DB Rows 10-10-10-10 (each side)   MetCon: 100m suitcase carry (50# DB) – right side 10 […]

Demolished…

Man, sometimes a workout looks simple and you think it should fly by pretty fast, and then for whatever reason, the exercise combo’s create this horrific elixir of pain that just smack you sideways.  My wife absolutely crushed me on this workout. Range of Motion (ROM) Drills.  Really take the time to warm yourself up. […]

Got Crabs?

ROM Drills, 1 mile run.   Warm-up: Do 10, 20, 30 of: Hand-release push-ups V-up sit-ups Hamstring ball curls (heels on med ball, curl to butt, keep butt off the deck, hands behind head) After each set of 10, 20 and 30, complete 100′ crab walk (50′ forward, 50′ backward)   Strength: Bench press 10-10-8-8-8, after […]

Jump! Jump! Jump Around!

ROM Drills Warm-up: Complete 15 shuttle sprints (50′ down and back = 1 sprint), then 5 rds of 100′ bear crawls 8 barbell rows 10 box jump-overs (24″ box), then finish with 150 double-unders   Strength: Close grip incline bench 10-12 reps, 6-8 reps, 3-5 reps, then a max reps burn-out set.  Superset each with […]