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  • 09/01/2015

    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 stretchWeightliftingA: Snatch1×3 @ 65% 2×3 @ 70% 3×2 @ 75% 2×1 @ 80% 1×1 @ 85% 1×1 @ 90% work up to a heavy singleB: Snatch Pull (4×3 @ 100%)4×3

  • 08/31/2015

    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 PretzelStrengthBack Squat (5RM)Find 5RM then -5% for 5 then -10% for 5WODMetcon (Time)In 13 Minutes: Run 800m Rest 2 Minutres Row 1000m Then AMRAP KB swings w/ remaining time

  • 08/30/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWeightliftingSnatch from low Blocks 2 x 3 @ 60% 2 x 2 @ 65% 1 x 3 @ 70% 1 x 2 @ 75% 1 x 1 @ 80% 1 x 1 @ 85% 1 x 1 @ 90% then Jerk from Jerk Blocks same reps & %’s abovePowerliftingDeadlift (Find

  • 08/29/2015

    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 – Reps)30 min AMRAP Teams of 3 Buy In: 3000m Row switch every 250m then 50 x Burpee Pullups 50 x Box Jump

  • 08/27/2015

    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 Toe Touch OH Frog Jump / Frog Jump into OH Squat *optional time permitting Sots press in Lower Band

  • 08/26/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upWarm-Up #2 (No Measure)2 RDS with a 2.5 – 10lb. plate: 10 x Around the Worlds 10 x Supermans 10 x Hollow Body 10 x Core Twist 10 x OH Reverse Lunge 10 x Pass Thrus (w/ PVC) 10 x OH Squat (w/ PVC)WeightliftingPart A: CrewA: Clean and Jerk (C&J

  • 08/25/2015

    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 MorningsStrengthFront Squat (5×2 @ 24×1+1)1 rep = 24×1 Front squat + 1 Reg F/S Each set will be 4 reps