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  • 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

  • 06/24/2015

    CROSSFIT FLIGHT – CrossFitA = Advanced, B = Beginner A will work on 1RM & WOD B will work on Form and Technique for both the OH Squat and the SnatchView Public WhiteboardWarm-upQuick Coach Call Outs w/PVC (No Measure)PVC Arm Bar stretch Pass Thrus Lateral Hops OH Squats Good MorningsMobilityHips & ShouldersStrengthME: Overhead Squat (1RM)A)

  • 06/23/2015

    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-ApartsBench Press (Use % for the WOD)Use 65% of 1RM for your D.E in the WODWODMetcon (Time)Buy IN: 1 Mile Run then 8 Rounds 9

  • 06/22/2015

    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 PretzelCouch Stretch then Warm up Squat cleans to WOD weightWODGranite Games 15.1 (AMRAP – Reps)QUALIFIER WORKOUT 15.1 10 Minute AMRAP 5 Hang Squat Cleans (155/105) 7 Bar Facing Burpees