01/09/2018

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: 200 M Jog Min 2: 10 Hip Extensions Min 3. KB OH Waiters Carry Min 4: 5 K2E + 5 T2B Metcon Metcon (Time) For Time 21-15-9 Cal Bike GHD Sit-Ups Rx+ Med Ball 20/14 Directly into… 21-15-9 Cal Row DB Push Press 35/20 Rx+50/35 Accessory…

01/08/2018

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Row Min 2. Bike Min 3. Shoulder Taps Min 4. 16 Band Step Overs Skill Work 1. Air Squat Form – Squat Therapy 2. Push-Up – Full Range of Motion 3. KB Swings Metcon Metcon (AMRAP – Rounds and Reps) 10 AMRAP 20 Squats 15 Push-Ups…

01/06/2018

Justin Smith – CrossFit Warm-up Min 1. Row Min. 2 Bike Min 3. 10 Push-Ups + 10 Squats Min. 4: 30 Double Under Practice Metcon Metcon (Time) For Time – In Teams of 2. Share all work. 2 Rounds 200 Double Unders Rx+ 300 DU’s 50 Bench Press Rx M-BW W-70% BW 100/60 Pull-Ups Rx+…

01/03/2018

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Row Min 2: Bike Min 3: One Leg Box Step Ups (5 Each Leg) Min 4: 10-15 Push-Ups Mobility: Leg Swings/Ankle and Hip Opener Weightlifting Back Squat (5 x 5 x 5 x 5 x 5) Sets 1-3 80% Sets 4-5 75% Metcon Metcon (AMRAP –…

01/02/2018

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Jog Min 2: :40 Double Under Practice Min 3: 10 KB Swings Min 4: Row Metcon Metcon (Time) 10 Rounds for Time *Alternate each round with Partner 50 Double Unders 10 Deadlifts 225/165 20 GHD Sit-Ups *Modify DU’s with 50 Singles Accessory 5 120Ft. Sled Push…

01/01/2018

Justin Smith – CrossFit Metcon Warm-up 8 EMOM Min 1: Row Min 2: Bike Min 3: Light DB Snatches Mn 4: 3 Strict + 3 Kipping + :20 HS Hold 2nd Round: HSPU Practice Metcon (Time) 2018 New Year WOD!! Jumping and Pulling yourself into the New Year!! Let’s Go CFG!!! 3 Rounds 20 Synchro…

12/30/2017

Justin Smith – CrossFit Warm-up 8 EMOM Min 1: Jog Min 2: Row Min 3: 8 Barbell Clean and Press MIn 4: Rope clamp practice Metcon Metcon (Time) For Time – Teams of 2 80 Cal Row 20 Clean and Jerks 135/95 Rx+ 155/105 10 Rope Climbs 80 Cal Row 20 Clean and Jerks 135/95…