Archives

Monthly Archive for: ‘November, 2017’

  • 11/09/2017

    Announcements

    Shirt order has finally been completed! We will be billing your Wodify account starting Friday, Nov 10th. If you would like to pay using a different method, please inform Jesse ASAP. Shirts are expected in by Thanksgiving weekend.

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    2 Rounds:

    200 Meter Light Row

    1 Min Wall Sit

    then

    5-4-3-2-1

    Spiderman and Reach, each leg

    Walkouts

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Front Squat (5 x 2 x 80%)

    Metcon

    Annie (Time)

    50-40-30-20-10
    Double-unders
    Sit-ups

  • 11/08/2017


    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    Calf Stretch-2:00 each side

    500 Meter Light Row into…

    3 Rounds:

    10 Hollow Rocks

    10 Superman Rocks

    5-4-3-2-1:

    Spiderman and Reach, each leg

    Inchworms

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Metcon

    “Doce” (3 Rounds for reps)

    AMRAP 4:

    27 Calorie Row

    21 Power Cleans (135/95)

    15 Burpee Box Jump Overs (24/20″)

    Rest 4:00

    AMRAP 4:

    27 Calorie Row

    21 Power Cleans (115/80)

    15 Burpee Box Jump Overs (24/20″)

    Rest 4:00

    AMRAP 4:

    27 Calorie Row

    21 Power Cleans (95/65)

    15 Burpee Box Jump Overs (24/20″)

  • 11/07/2017

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    2 Rounds:

    250m Light-Paced Row

    5 Spiderman and Reach, each leg

    10 Slow Scap Retractions

    15 AbMat Sit-Ups

    30 seconds Single Unders

    Snatch Barbell Warmup (empty barbell)

    5 Good Mornings

    5 Elbow Rotations

    5 Snatch-Grip Strict Presses

    5 Snatch-Grip Stiff-Legged Deadlifts

    5 Hang Muscle-Snatches

    5 Power Snatches

    1 Round:

    250m Light-Paced Row

    5 Pushups

    10 Seconds Double-Unders

    Weightlifting

    Power Snatch (5 x 2 x 80%)

    Metcon

    “Run Down” (Time)

    5 Rounds:

    15 Power Snatches (75/55)

    30 Double-Unders

    200 Meter Run

Page 3 of 5«12345»

CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - c:425.328.6941 o:425.212.9944 - info@crossfiteverett.com

/* ]]> */