CrossFit – Oct 9, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Plate hop warm up game: 3 rounds 20 seconds on 2 foot hop on plate 2 foot off. Max reps in 20 seconds x 3 rounds Mobility: Shoulders, calves 3 rounds: 7 Single arm DB strict press (R+L=1) 5 broad jumps...

CrossFit – Oct 7, 2017

CrossFit GreenHills – CrossFit Metcon (Time) Saturday Madness Teams of 3 2 work/1 rest (when applicable) The whole team must stay at 1 station until all reps are completed for that station Equal division of reps/time for all members Fastest team to finish wins a...

CrossFit – Oct 6, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) 3 mins DU practice checkpoint 5-10-15-20-25-30 etc Mobility: Lats, Hips, Glutes 3 rounds: 5 Front squats 10 Front rack lunges 10 Kipping pull-ups I. Strength Front Squat Paused Front Squat Every 2:30...

CrossFit – Oct 5, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Row 600m Mobility: Shoulders, Lats, hips 3 rounds: 12 RKB Swings 12 med ball cleans 12 mountain climbers I. Workout Of the Day Metcon (AMRAP – Rounds and Reps) 18min AMRAP 400m Row 21-15-9 Wall...

CrossFit – Oct 4, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Row 400m Mobility: Hamstrings, Shoulders, calves 3 rounds: 5 burpee broad jumps, 20 second HS hold, 10 big kipping swings to hips I. Weightlifting Deadlift + Hang Power Clean + Shoulder to Overhead...

CrossFit – Oct 3, 2017

CrossFit GreenHills – CrossFit Warm-up Warm-up (No Measure) Row 600m Mobility: Hips, Glutes, Quads 2 Rounds 20 second handstand hold 5 empty barbell front squats 5 HR burpees I. Strength Front Squat Front Squat Every 2:30 minutes for 7 sets Front Squat 4 sets x...