CrossFit – Dec 12, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) 400m Run Dynamic Mobility: Hamstrings, Calves, 14m shuttle: High Knees Butt Kicks Lateral Jumping Jacks (R) Lateral Jumping Jacks (L) Open and Close gate 8 kipping pull ups I. Workout Of the Day Metcon...

CrossFit – Dec 11, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Tabata plate hops and air squats Mobility: Chest, Calves, Quads 3 Rounds: 10 Double Unders 5 HR Push Ups I. Strength Floor Press Every 2 minutes for 8 sets 8 sets x 2 reps @ 80% of 1rm * focus on...

CrossFit – Dec 9, 2017

CrossFit GreenHills – CrossFit Metcon (Time) FOR TIME 60 Alternating Pistols 50 Wall-balls 40 Box jumps (24″/20″) 30 Deadlifts 20 Power cleans 10 Front squats Rx 20/14 DL: 135/95 PC: 95/65 FS: 95/65 Rx+ 20/14 DL: 155/105 PC 115/75 FS:...

CrossFit – Dec 8, 2017

CrossFit GreenHills – CrossFit Warm-up (No Measure) Row 400m Mobility: Shoulders, hips 3 Rounds: 5 empty barbell thrusters 5 empty barbell OHS 5 burpees over the bar I. Weightlifting Power Snatch + OHS EMOM 11 mins 2 Power snatch + 1 OHS @75% of 1RM snatch...

CrossFit – Dec 7 , 2017

CrossFit GreenHills – CrossFit I. Warm-up Warm-up (No Measure) Do this before class: 400m Row 400m Run 3 Rounds of 20s HS Hold 10 Russian Baby Maker 5 Cobra Push-ups 10 Kipping Swings II. Workout Of the Day Metcon (AMRAP – Rounds and Reps) Beginning on a...