02/03/2018

CrossFit Greenwood – CrossFit Warm-up Min 1: Run MIn 2: Bike Min 3: Suit Case Deadlifts 7 Each Leg MIn 4: 10 Push-Ups + 5 Broad Jumps Metcon Metcon (Time) Teams of 2 – Share all Work 2 Rounds 100 GHD Sit-Ups 80 Cal Bike M/F 70 F/F 60 60 Box Jump Overs 24/20 40…

02/02/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Row Min 2: Bike Min 3: 8 Sit-Ups + 8 Push-Ups + 8 Squats One Arm Farmers Carry 10 Cossack Squats Weightlifting Back Squat (5 x 5 x 5 x 5) 12 Mins to work up and establish a new 5RM Metcon Metcon (Time) 21-15-9 Front…

02/01/2018

CrossFit Greenwood – Olympic Weightlifting Warm-up 6 EMOM Min 1: Bike Min 2: 8 Box Jumps Min 3: DB Single Arm Press Leg Swings Ankle and Hip Opener Thoracic Med Ball Stretch Weightlifting Metcon (No Measure) A. Every minute, on the minute, for 4 minutes (4 sets): Press in Receiving Position x 3 reps Followed…

02/01/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Row Min 2: Bike Min 3: Bulgarian Split Squat 2 Rounds Shoulder Taps 10x With 2 Sec. Pause DB Row 10x Skill Work HSPU Progression OH Lunge Technique Review DB Snatch Metcon Metcon (Time) For Time 50 Cal Row 50 Ft. OH Walking Lunge 50/35 50…

01/31/2018

CrossFit Greenwood – CrossFit Warm-up 6 EMOM Min 1: Bike Min 2: :40 Double Under Practice Min 3: 3 Strict + 3 Hollow to Arch + 3 Kipping Pull-Ups 2 Rounds 10 Suitcase Deadlifts 10 One Arm KB High Pull Barbell Warm-Up: 3 Muscle Cleans + 3 In and Outs (each Arm) + 3 High…

01/30/2018

CrossFit Greenwood – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: 1 Round of Cindy Min 4: 10 Box Step Downs Weightlifting Bench Press (5 x 5 x 5 x 5) Sets 1-2 70% Sets 3-4 75% Skill Work Pistol Progression Metcon Metcon (Time) 15 AMRAP 12 KB Swings 53/35 Rx+…

01/29/2018

CrossFit Greenwood – CrossFit Warm-up 2 Rounds 10 Cal Row 12 Push-Ups 14 Squats Then 10 One Arm DB Press each Arm 10 Cossack Squats Band Ankle Opener on Rig Weightlifting Overhead Squat (2 x 2 x 2 x 2 x 2) Every 1:30 for 5 Rounds – BTN Push Press to get the bar…

01/27/2018

CrossFit Greenwood – CrossFit Warm-up Min 1: Jog Min 2: Bike Min 3: Row Min 4: 10 Squats + Double DB OH Hold Metcon Metcon (Time) In Teams of 2 – Share all Work 3 Rounds 1000 M Row 80 Wall Balls Metcon (Time) 3 Rounds – Share all Work 6 Rope Climbs 4 Sled…

01/26/2018

CrossFit Greenwood – CrossFit Warm-up 2 Rounds Min 0-2 – Row Min 2-4 Bike Min 4-5 – 12 KB Swings Weightlifting Deadlift (3 x 3 x 3 x 3) 10 Mins to work up to a heavy set of 3. Use this as a warmup for the workout. Don’t sacrifice form for more weight. Metcon…

01/25/2018

CrossFit Greenwood – CrossFit Warm-up 8 EMOM Min 1: Bike Min 2: Row Min 3: Single Leg Step Ups (5 each Leg) Min 4: One Arm KB or DB Strict Press (8 Each Arm) Skill Work Together as a Group Double Under Practice Form and Technique on Lunge HSPU Progression Metcon Metcon (AMRAP – Reps)…