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  • Festivus

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWODRow so Hard (Time) Row 1K 50 Wall BallQUAD BUSTER (AMRAP – Reps)With a running clock: 0-2:00: Max Front Squats in 2 Minutes 2:01-3:59: Rest 4:00-10:00: AMRAP 6 Minutes 6 Power Clean 6 Bar Over Burpees (135/95/95/65) (Int Male/Int Female/Novice Male/Novice Female) There are 2 scores for this WOD Score

  • 04/16/2015

    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 MorningsMobilityShouldersStrengthDE: Push Press (5@60%, 5@70%, 5@80% then drop to 70% 3×5)WODMetcon (Time)10-1 exchange Push Press 115/75 T2B10 x Push Press

  • 04/15/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upBox 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 MorningsStrength531: Back Squat (5@75%, 3@85%, 1+@95%)WOD2013 Regionals Event 5 (Time)21-15-9 Deadlift 315/205 Box Jump 30/24

  • 04/14/2015

    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 Squats3 Rounds of RowlingWODGhost (3 Rounds for reps)6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1

  • 04/13/2015

    CROSSFIT FLIGHT – CrossFitView Public WhiteboardWarm-upDeadlift Coach Call Out (No Measure)Samson stretch down / Jog back OH Lunge / Jog back Squat 2 toe touch Groiners Good mornings Super Man 2 Hollow body rockStrengthME: Sumo Deadlift (1RM)20 Minutes to establish 1RMThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135# 6

  • 04/11/2015

    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

  • 04/09/2015

    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 PretzelStrengthDE: Front Squat (10×3 @ 60-70%)1st two reps standard front squat 3rd rep = 3 second pause in bottomWODMetcon (AMRAP – Rounds and Reps)15 Min Partner AMRAP 10 x