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12312013

GymBowie – CrossFit Tabata fight gone bad. View Public Whiteboard Warm-up (No Measure) review the pistol, HSPU, and the turkish get up. 3 rounds: 3 L/R TGU to knee 3 L/R Pistols 6 HSPU [...]

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12302013

GymBowie – CrossFit View Public Whiteboard Warm-up (No Measure) 800 m run Floor Press (8-8-8) Fitness: sub 3 sets of pushups to failure. Use box or bar to do incline pushups as needed. [...]

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12282013

GymBowie – CrossFit View Public Whiteboard Warm-up (No Measure) 50 jumping jacks samson stretch shoulder mobility with pvc 40 jumping lunges 2:00 plank/ side plank 20 Jumping Lunges 2:00 [...]

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12272013

GymBowie – CrossFit View Public Whiteboard Deficit Handstand Push-ups (5-5-5-5F) Handstand holds are a great way to activate the core and shoulder girdle in preparation for the full-range [...]

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12232013

GymBowie – CrossFit View Public Whiteboard Warm-up SKILL WORK: PISTOLS. Progression: back roll with counterbalanced weight, back roll without weight, using box with weight, box without [...]

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12212013

GymBowie – CrossFit View Public Whiteboard Metcon (Time) In Groups of 2 5 man makers Rest 10 Burpee Box Jumps Rest 15(x2) Plate OH Lunges Rest 20 Wall Ball Row 1000 meters together Rest= [...]

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12202013

GymBowie – CrossFit View Public Whiteboard Warm-up Row/ Pistols/ Row Strength perf: Push Jerk (5-5-3-1-1-1) Add weight every set, working up to a max single. fit: Metcon (Time) 1:00 Work/ [...]

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