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  • 09/12/2017


    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

    200 Meter Slow Run + 5 Walkouts + 10 Alternating Spidermans

    100 Meter Slow/Medium Run + 5 Scap Retractions + 10 AbMat Sit-Ups

    100 Meter Medium Run + 5 Inchworms + 5 Toes to Bar

    Metcon

    “SHRED IT” (Time)

    1 Round for Time:

    80 Double-Unders

    80 Air Squats

    800 Meter Run

    400 Meter Wallball Run (20/14)

    40 Kettlebell Swings (53/35)

    40 Wallball 20/14

  • 09/11/2017


    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:

    1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

    Metcon

    “9-11 Throwdown WOD” (Time)

    2001m Row

    11 Box Jumps (36″/24″)

    11 Thrusters (125#/85#) * Deaths at the Pentagon

    11 Burpee Chest-to-Bar Pull-ups

    11 Power Cleans (175#/120#) * AA Flight 175 South Tower

    11 Handstand Push-ups

    11 Kettlebell Swings (70#/53#)

    11 Toes-to-Bar

    11 Deadlift (170#/120#) * Flight 77 and Flight 93

    11 Push Jerk (110#/75#) * Number of Floors in each Tower

    2001m Row

  • 09/08/2017


    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

    400 Meter Light Jog into:

    2 Rounds:

    4 Samson Stretch Lunges (5 second hold in each)

    8 Alternating Spiderman and Reach

    12 Russian Baby Makers

    1 Min Wall Sit

    Weightlifting

    Power Snatch (EMOM for 8 minutes 2 Power snatch x 80%)

    Metcon

    “Snake Bite” (Time)

    For Time:

    21-15-9

    Snatch (95/65)

    Chest to Bar Pull-ups

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

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