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  • 07/04/2015

    CROSSFIT FLIGHT – CrossFitHappy 4th of July!View Public WhiteboardWarm-up (No Measure)Athlete Call-OutsWODMetcon (AMRAP – Rounds and Reps)3 Person Team WOD AMRAP 30 7 x Floor Press 155/115 400m Run w/ KB & Med Ball 17 x Deadlift 185/155 76 x Dubs (Scale = 152 Singles) KB 53/35 Med Ball 20/14 RX+ = Floor Press 185/135

  • 07/02/2015

    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 stretchStrengthShoulder Press (1RM)WODMetcon (AMRAP – Rounds and Reps)Partner WOD AMRAP 12 5 x Deadlifts 245/165 10 x Pullups 15 x Situps Partner A = Deadlifts Partner B = Pullups Partner

  • 07/01/2015

    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 SquatsStrengthOverhead Squat (1 x Snatch Balance + 3 OH Squats)1 x Snatch Balance 3 x OH Squats Climbing in weight ea set if

  • 06/30/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upTeam Dynamic Relay Race (No Measure)High Knees Butt Kickers Crab Walk Karaokes or Side Shuffles Lunges *Split into teams, 1 partner performs the dynamic exercise down to the end of the gym then sprints back and tags the next teammate. Once everyone has performed the exercise move to the next

  • 06/29/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWODGranite Games 15.2a (Weight)15.2A – Part 1 (0:00-6:00) 6 Minute AMRAP 1-Rep Max Snatch 15.2A – Part 2 (14:01-20:00) 6 Minute AMRAP 1-Rep Max Snatch Score is average of 2 liftsGranite Games 15.2b (AMRAP – Reps)RX 15.2B – (6:01-14:00) 8 Minute AMRAP 30 Double Unders 15 Chest-to-Bar Pull-ups 30 Double

  • 06/27/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upBlack Betty (No Measure)(1st) Jumping Jacks (Black Betty)–> Burpees (2nd) Squats (Black Betty)–> Burpees (3rd) Sit-Ups (Music Change) –> Run (Black Betty)–> BurpeesWODMetcon (Time)Partner WOD 32 x Deadlifts ea @ 185/135 32 x Box Jumps ea @ 24/20 Run 1 Mile 16 x Deadlifts ea 16 x Box Jumps ea

  • 06/25/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upAnimal Movements (No Measure)3 Rds Monkey Bars Bear Crawl Crab walk Backward, Sideway, Forward Duck Walk Inch WormsSkillDouble under practice (10 Min) Pistols (10 Min)WODMetcon (AMRAP – Rounds and Reps)AMRAP 6 6 HSPU’s 6 Pistols Rest 3 AMRAP 6 12 WallBalls 20/14 24 Dubs Score is Rounds + Reps of