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  • 03/05/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upUpper/ Lower #2 (No Measure)3 Rds 10 x Jumping Jacks 10 x Pass Thrus 10 x OH Squats 10 x Samson StretchMobilityTop to Bottom with Band Shoulders/Hips/AnklesStrengthME: Overhead Squat (1RM)WODMetcon (AMRAP – Rounds and Reps)8 AMRAP 3-6-9-12-15… Power Snatch 96/65 Lateral Barbell Hops *Score is last completed round & reps

  • 03/04/2015

    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 SquatsStrengthFront Squat (5@65%, 5@75%, 5+ @85%)WODMetcon (AMRAP – Rounds and Reps)last done: 05/22/2014 14 Min AMRAP Buy In: 42 x UNBROKEN DUBS RX+

  • 03/03/2015

    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-ApartsStrengthDE: Bench Press (9 x 3 @ 65% of 1RM)3 Rounds 1 x 3 Close Grip 1 x 3 Comp Grip 1 x 3 Wide

  • 03/02/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upCoach lead Mobility — Shoulders, Wrists, Front RackWODCrossFit Games Open 15.1 (AMRAP – Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)9-Minute AMRAP of: 15 Hanging Knee Raises 10 Deadlifts, 85#

  • 02/28/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upCoach lead Mobility — Shoulders, Wrists, Front RackWODCrossFit Games Open 15.1 (AMRAP – Rounds and Reps)9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75#CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)9-Minute AMRAP of: 15 Hanging Knee Raises 10 Deadlifts, 85#

  • 02/26/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upDeadlift Warm-up #2 (No Measure)Run 400/ Row 500 or Jump Rope 3 min 1RD 20 x Jumping Jacks 20 x Lunges 15 x Rollover 2 V-sit 15 x Good Mornings 10 x Scorpions 10 x Hollow Rock 2 Supermans 5 x Burpees 5 x Inch Worm Push-UpsStrengthDE: Sumo Deadlift (10

  • 02/25/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upCoach lead PVC Shoulder Stretch after JYDJYD for Time (Time)5 x Around the world ea. 5 x Over under ea.Burgener CFF (No Measure)Burgener Warm-up 1. Down and “Up” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops x 3 6. Power