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5/8/15

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CrossFit Algiers - CrossFitMetconMetcon (Time)3 rounds for time of: Rope climb, 5 ascents 25 ring dips 100 squatsWarm-up2 Rounds of Cindy 5 pullups/10 pushups/15 air squats Hip mobility drills Work on ring dip progressions - complete 10 reps of selected progression Rope climb instruction/progression practice

5/6/15

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CrossFit Algiers - CrossFitWarm-upx 3 Burpee broad jump length of front room Toy soldiers length of front room Sitting leg extension text Kneeling 4-stretch hip mob Post hamstring stretch Post overhead closed chain shoulder mob Work on HSPU progressions Warm up deadlift with Unloaded bar x 10 Add weight and…

5/7/15

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CrossFit Algiers - CrossFitWarm-up3-2-1 Rowing 3 mins easy row 2 mins moderate row 1 minute hard row Foam roller thoracic spine/adductors/IT bands/hamstrings 10 GHD situps or Abmat Situps 10 Hip Extensions on GHD machineMetconMetcon (Time)5 rounds for time of: 1,000-m row 30 hip extensions 15 GHD sit-ups or 30 AbMat…

5/5/2015

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CrossFit Algiers - CrossFitFran (Time)21-15-9 Thrusters, 95# / 65# Pull-ups15:00 Time Cap - scale weights/movements accordingly.Warm-up8 minutes of continuous motion - row, run, jump rope, skip shuttle run or split up exercises - but stay moving for 8 minutes. 5 minutes hip/squat mobility 5 minutes shoulder mobility 5 minutes front…

5/4/2015

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CrossFit Algiers - CrossFitWarm-up5 minute jump rope practice Shoulder mobility Wall squat adductor mobility Calf stretches With PVC pipe or unloaded barbell x 2 10 strict shoulder presses 10 front squats 10 ovhs Burgener warm up Test snatch WoD weight - should allow (mostly) unbroken sets of 15MetconMetcon (AMRAP -…