• 06/20/2016

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    Great Job this weekend all Duel of the Decades competitors, Judges and Volunteers!!! Another success thanks to all of you :)

    View Public Whiteboard


    Raelynn’s Warm Up (No Measure)

    Run 200m

    10 x Arm Circles both directions

    10 x Band Pull-Aparts

    10 x Band Pass Thrus

    10 x Jumping Jacks

    Run 200m

    Spider Man Stretch

    10 x Mountain Climbers

    10 x Kb Swings

    Goblet Squat bottom hold

    10 x Air Squats


    In 5 Big sets

    1 set of Pendlay Row then

    1 set of Bicep Curls then

    1 set of Face Pulls

    Repeat for 5 sets

    *add weight from 5/11/16 if you can

    A1: Pendlay Row (5 x 5)

    A2: Bicep Curls (5 x 5)

    5×5 w/ straight bar


    5×5 per arm with Dumbells

    A3: Metcon (No Measure)

    5-10 Banded Face Pulls

    The face pull may be the most versatile training tool for remediating poor shoulder and thoracic positioning. It provides the exact opposite movements that we’re continuously pulled into on a daily basis – namely sitting down and looking at computer, phone, and TV screens


    Stagger which 5 minute piece athletes start on based on class size

    If you did the Granite Games quaifier this weekend or competed @ Duel of the Decades. Treat this as active recovery. Use the 5 minute row as a flush. Keep the other 2 AMRAPS aerobic, easy pace to move blood. Don’t worry about the whiteboard today

    Metcon (Distance)

    With a 17 minute running clock


    Row for Distance

    Rest 1 Min

    Metcon (AMRAP – Rounds and Reps)


    4 Burpees

    4 KB PP Left 50/35

    4 KB PP Right

    4 Box stepovers w/ KB

    Rest 1 Min

    Metcon (AMRAP – Rounds and Reps)


    10 H2H KB Swings 50/35

    10 Situps

    Auxiliary Training

    Granite Games 16.2 is Granite Games 15.3

    For those that want a chance to redo or those that are doing for the 1st time before scores are due tonight. Anyone else that’s not doing the Granite Games can choose to do this WOD or the WOD above they are both 17 minutes

    Granite Games Qualifier 15.3 (AMRAP – Reps)

    17 Minute AMRAP

    50 Calorie Row

    50 Wall Ball Shots

    50 Shoulder to OH

    50 Box Jumps

    Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft

    Shoulder to Overhead: Men use 115lbs, Women use 85lbs

    Box Jumps: Men use 24in,

    Women use 20in


    Wall Balls: Men use 20lbs to 9ft,

    Women use 10lbs to 9ft

    Shoulder to Overhead: Men use 95lbs, Women use 65lbs

    Box Jumps: Men use 24in,

    Women use 20in
    This is the same workout as 15.3 so I’m using this one so you can compare to last year.

    Masters 50+ is the same as SCALED

    Masters 45-49 is:


    20lb ball – 10ft target

    105lb Shoulder to Overhead

    24” Box


    14lb ball – 9ft target

    75lb Shoulder to Overhead

    20” Box

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