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  • 04/25/2015

    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 – Rounds and Reps)Teams of 3 AMRAP 30 24 x Box Jumps 24/20 42 x Wall Balls 20/14 24 x KB Swings 50/35

  • 04/23/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upCoach Call Out Total Body (No Measure)Down & Back Pass Thru’s Around the world Lateral PVC Hops Super Squat/Spiderman Air Squats Push Ups Front Squats Sit-ups OH SquatsStrength531: Back Squat (5-5-5+)5@65% 5@75% 5 or more @ 85%WODMetcon (AMRAP – Rounds and Reps)AMRAP 7 3 x Deadlifts 275/175 5 x HSPU

  • 04/22/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upBench Warm Up (No Measure)3 Rounds 10 x Jumping Jacks 10 x Arm Circles ea arm ea direction 10 x Push -Ups 10 x Band Pull-ApartsStrengthME: Bench Press (1RM)WODMetcon (Time)500m Row @ some point during WOD 10 x Ring Dips 20 x Bar over Burpees 30 x Thrusters 95/65 40

  • 04/21/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upBox Jump/ Deadlift (No Measure)Pick 1 Row 500 / Run 400 / Jump Rope 3 min 2 Rounds 3 x Inch Worm Push-Ups 6 x Burpees 9 x Jump Squats 12 x Good MorningsMobilityBanded HipStrengthSumo Deadlift w/band (10×2)WODMetcon (Time)3 Rounds 7 Power Cleans 135/95 14 C2B 21 Box Jumps 24/20

  • 04/20/2015

    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 Touch Touch OH Frog Jump / Frog Jump into OH Squat Sots press in Lower Band w/ PVC &/or

  • Festivus

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWODRow so Hard (Time) Row 1K 50 Wall BallQUAD BUSTER (AMRAP – Reps)With a running clock: 0-2:00: Max Front Squats in 2 Minutes 2:01-3:59: Rest 4:00-10:00: AMRAP 6 Minutes 6 Power Clean 6 Bar Over Burpees (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female) There are 2 scores for this WOD Score

  • 04/16/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upBear Complex Warmup (No Measure)Run 400m, Row 500 or Jump Rope 3 Min w/ Empty Barbell 10 x Hang Cleans 10 x Push Press 10 x Backsquat 10 x Good MorningsMobilityShouldersStrengthDE: Push Press (5@60%, 5@70%, 5@80% then drop to 70% 3×5)WODMetcon (Time)10-1 exchange Push Press 115/75 T2B10 x Push Press