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  • 07/30/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-up:15 Lower (No Measure)3 Rounds :15 Jumping Jacks :15 Samson Stretch :15 Kettlebell Swings :15 Goblet SquatsMobility: AnklesSWODEMOM 10 Even: Pistols :30 on :30 off ODD: Handstand Hold :20 / :40 RX+ Freestanding Handstand HoldWODJenny (AMRAP – Rounds and Reps)20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45#

  • 07/29/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upRun 400 or 8 Laps around Rig Pass Thrus OH Squats then Coach Lead Burgener warm upBurgener 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 Snatch SKILL TRANSFER

  • 07/28/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upStrengthBox 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 MorningsFront Squat (5×4@75%)SLDL (5 x 3 for 3’s)Stiff legged Dead LiftSkillKipping Dips on Parallel Bars https://youtu.be/n_3FUHQJOYkWODMetcon (Time)3

  • 07/27/2015

    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 MorningsWeightliftingPart A w/crewClean and Jerk (1×3+1@65%, 2×3+1@70%, 3×2+1@75%, 4×1+1@80%)1×3+1@65% 2×3+1@70% 3×2+1@75% 4×1+1@80%+ work up to a heavy singleWeightliftingPart B individualClean

  • 07/26/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWeightliftingPower Clean (5 x 3 @ 75%)Push Jerk (5 x 3 @65%)Push Press (5 x 5 @ 75%)PowerliftingBox Squat (10 x 2 for speed)GymnasticsHandstand Walk (Handstand walk practice)Deficit Handstand Push-ups (work from 3″ – 6″ deficit )add 3″ from last weekJacked & TanBi’s & Tri’s 10-1 Exchange Dumbell Curls Dips

  • 07/25/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upThunderstruck (No Measure)WODRun / 300 / Row (Time)Teams of 2 or 3 Run 2000m “300” 25x Pull-up / C2B RX+ 50x Deadlift 135/95, 185/125 50x Push-ups 50x Box Jump 24/20, 30/24 50x Floor Wiper @ 135/95, 185/125 50x KB Clean and Press 35/25 (KB must touch floor between reps) 50/35

  • 07/23/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-up3 Rounds of Cindy (No Measure)5 x Pull-Ups 10 x Push-Ups 15 x Air SquatsStrengthFront Squat (5 x 4 @ 70% of 1RM)SLDL (5 x 3 for 3’s)Stiff legged Dead Lifthttps://youtu.be/pgZl709ibw0WeightliftingPart B IndividualHang Muscle Snatch (3 x 5 for 5’s)Power Snatch (5 x 3 @ 70% of 1RM Power Snatch)Behind