02/19/2018

CrossFit Greenwood – CrossFit View Public Whiteboard Warm-up 6 EMOM Min 1: Row Min 2: Bike Min 3: 1 Round of Cindy Activation Mobility: Hip Circle/Ankle and Hip Opener/One leg Step Ups (5 Each Leg)/Double KB OH Hold Weightlifting Back Squat (3 x 1 x 3 x 1 x 3 x 1) Every 1:30 for…

02/17/2018

CrossFit Greenwood – CrossFit View Public Whiteboard Warm-up 10 EMOM Min 1: Bike Min 2: 10Hip Extensions Min 3: 10 Suitcase Deadlifts Min 4: 10 DB One Arm Press Min 5: 10 OHS w/PVC Metcon Metcon (Time) In Teams of 2 1 Mile Run 40 Synchro Burpees over Bar 60 Overhead Squats 95/65 Rx+ 115/80…

02/12/2018

CrossFit Greenwood – CrossFit View Public Whiteboard Warm-up 6 EMOM Min 1: Bike Min 2: Row Min 3: 1 Round of Cindy Activation: 10 Hip Extensions/Shoulder Taps (2 Second Pause)/KB OH Carry Weightlifting Push Press (5 x 5 x 5 x 5 ) 12 Minutes to establish a 5RM Push Press Metcon Metcon (Time) 4…

02/10/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Bike Min 2: Row Min 3: 6 Knees to elbows + 6 DB Snatches Metcon Metcon (AMRAP – Reps) 12 AMRAP 500 M Row Sled Push – Down and Back (Push your partner on the sled) *each sled push counts as 10 reps Metcon (AMRAP –…

02/09/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Bike Min 2: One Leg DB Step UPs (5 Each Leg) Min 3: Double KB OH Hold Rd. 2 Handstand Hold Mobility Activation: Leg Swings/Ankle and Hip Opener/ Weightlifting Back Squat (3 x 3 x 3 x 3 ) Every 2:00 for 8 Minutes (4 Sets)…

02/08/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Row Min 2: Bike Min 3: 50 Ft. Broad Jump Mobility/Activation: Med Ball Thoracic Stretch/Lizard Stretch :30 Each Leg/Leg Swings Weightlifting Power Snatch (2 x 2 x 2 x 2 x 2 x 2) Every 2 minutes, for 12 minutes (6 sets): Power Snatch x 2…

02/08/2018

CrossFit Greenwood – Olympic Weightlifting Warm-up 1 Round One Arm DB Hold :30 each arm 10 Cossack Squats 8 Box Jumps 10 DB Row Weightlifting Snatch Press from Receiving (5 x 5 x 5 x 5) Every :90 for 6 minutes (4 Sets) Snatch Push Press + 2 Overhead Squat (1 x 1 x 1…

02/07/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Row Min 2: Bike Min 3: 10 Burpees to a Target Mobility/Activation: Band Pull Aparts/Pigeon Pose/Couch Stretch Weightlifting Bench Press (3 x 3 x 3 x 3 x 3 x 3) Every 1:30 for 9 Minutes. (6 Sets) Sets 1-2 80% of 1RM Sets 3-4 84%…

02/06/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: 200 M Jog Min 2: Bike Min 3: 8 Goblet Squats with a 2 Sec. Pause in bottom Mobility + Activation Leg Swings/Ankle and Hip Opener/ OH KB Carry (Every 10 Feet do 3 KB Thrusters) Weightlifting Front Squat (3 x 3 x 3 x 3…

02/05/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Bike Min 2: Row – 5 Strokes Legs, 5 Strokes Legs and Hips, 5 Strokes Legs, Hips and Arms Min 3: 5 Ring Rows with Pause + 5 Yoga Push-Ups + 5 Cossack Squats (Each Leg) Min 4: Double Under Practie :40 Metcon Metcon (Time) “Tread…