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  • 01/26/2015

    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 PoseStrengthME: Box Squat (1RM)WODCrossFit Games Open 11.2 (AMRAP – Rounds and Reps)15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″

  • 01/24/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWODMetcon (AMRAP – Rounds and Reps)Team Mystery WOD! Show up to find out

  • 01/22/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upShoulder Warm Up (No Measure)1 minute of Jump Rope :15 Big arm circles :15 Plank hold on palms :15 Side plank hold L&R :15 Crab Walk 5 x Super slow push-ups 5 x Wide push-ups 5 x Super slow shoulder press* 5 x Super slow wide grip shoulder press* *

  • 01/21/2015

    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 PretzelSub Burpees for Jumping JacksMobilityCouch Stretch & Banded HipsStrength531: Back Squat (1RM)WODMetcon (Time)*25 Min time cap (Scale accordingly) 100 Double unders 5 rounds of Sit-Up Cindy 80 Double unders

  • 01/20/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upUpper / Lower + To the left to the right (No Measure)3 Rounds 10 x Pushups 5 x Jump Squats To the left to the right x 15 burpeesSkillRope ClimbsWODMetcon (Time)8 RDS EMOM 4 Burpees 8 x Power Clean 115/75 8 x Push Jerk 8 x KB Swing 50/35 8

  • 01/19/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upDeadlift Warm – Up (No Measure)1 Round Run 200M 20 x Jumping Jacks 20 x Squat 2 toe touch 20 x Calve Jumps 40 yd High Knees 40 yd Butt Kicks 5 x Spiderman stretch ea. leg 10 sec. 5 x Groiners 5 x Fire Hydrants ea. leg 3-way Run

  • 01/17/2015

    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)Partner WOD! 25 Minute AMRAP 50 x Alternating Box Jump Overs 24/20 25 x Alternating HR Push-Ups 50 x KB Swings 50/35