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  • 09/03/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upClean & Jerk (No Measure)Run 400m, Row 500m, 3 min Jump Rope Angled OH PVC Stretch 10 x Pass Thrus 10 x Lunges w/ PVC OH 10 x OH Squats 1 Round w/ Empty Barbell 5 x Cleans high hang 5 x Cleans take off 5 x Squat cleans from

  • 09/02/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upJohn’s Warm Up (No Measure)Run 400m 10 x Pass Thrus 10 x OH Squats 10 x Good Mornings 10 x Push -ups 10 x Chin Ups (Reverse Grip) Downward Dog Upward Dog Childs Pose x 30 secondsSkill20 Minutes Bar & Ring Muscle up progressions Scaled: Scap Pull-Ups & DipsMuscle-ups (max

  • 09/01/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-up:15 Upper/Lower (No Measure)3 Rounds :15 Jumping Jacks :15 Samson Stretch :15 Pass Thru’s :15 OH Squat Partner PVC Shoulder stretchWeightliftingA: Snatch1×3 @ 65% 2×3 @ 70% 3×2 @ 75% 2×1 @ 80% 1×1 @ 85% 1×1 @ 90% work up to a heavy singleB: Snatch Pull (4×3 @ 100%)4×3

  • 08/31/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upCoach Call Out #2 (No Measure)Burpees Potato sack squats Mr. Universe Buddah belly Inch worm push-ups Mt. Climbers Spiderman stretch Scorpions PretzelStrengthBack Squat (5RM)Find 5RM then -5% for 5 then -10% for 5WODMetcon (Time)In 13 Minutes: Run 800m Rest 2 Minutres Row 1000m Then AMRAP KB swings w/ remaining time

  • 08/30/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWeightliftingSnatch from low Blocks 2 x 3 @ 60% 2 x 2 @ 65% 1 x 3 @ 70% 1 x 2 @ 75% 1 x 1 @ 80% 1 x 1 @ 85% 1 x 1 @ 90% then Jerk from Jerk Blocks same reps & %’s abovePowerliftingDeadlift (Find

  • 08/29/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upCoach Call Out’s #3 (No Measure)Jumping Jacks Push-Ups Super slow perfect squats Fast Squats Spiderman/Super Squat Mt. Climbers Cat Cows Downward Dog Upward Dog Childs PoseWODMetcon (AMRAP – Reps)30 min AMRAP Teams of 3 Buy In: 3000m Row switch every 250m then 50 x Burpee Pullups 50 x Box Jump

  • 08/27/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upPVC Down & Backs (No Measure)Run 400m or 8 Laps around rig w/PVC Switch 1/2 way down length of floor OH Lunge / Pass Thru Lunge 180 Good Morning / 180 Toe Touch OH Frog Jump / Frog Jump into OH Squat *optional time permitting Sots press in Lower Band