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4/15/15

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CrossFit Algiers - CrossFitWarm-up5-10-15 burpees/ovhs with pvc/kbs x 2 Foam roll thoracic spine mobility, hip mobility drills 5 minutes Review power clean and work up to workout weightMetconMetcon (Time)3 rounds for time of: 115/85 pound Power clean, 21 reps 27 Burpees 27 Supermans (2 second hold at top)

4/13/15

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CrossFit Algiers - CrossFitWarm-upBurgener warmup Banded shoulder mobility Hip mobility drills Ankle mobilityMetconMetcon (Time)For time: 95/65 pound Thruster, 15 reps 95/65 pound hang power clean, 21 reps 95/65 pound Thruster, 12 reps 95/65 pound hang power clean, 15 reps 95/65 pound Thruster, 9 reps 95/65 pound hang power clean, 9…

4/14/15

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CrossFit Algiers - CrossFitWarm-up400m Row Foam roll/Ankle/shoulder mobility as necessary 10 mins 400m Row Review snatch mechanics and work up to workout weightMetconMetcon (Time)3 rounds for time of: 85/55 pound Power snatch, 21 reps 27 Pull-ups 27 Sit-ups RX Plus: L-pullups, 85/115 pound snatch, GHD situps

4/11/15

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CrossFit Algiers - CrossFitPartner WoD Saturday! Bring a Friend for a Free Trial! "DON'T DROP THE BALL" See a coach to scale movements and reps as appropriate.CFA Baseline Warmup (No Measure)200m Row 10 pushups 10 situps 10 pullups/ring rows 200m Row Squat mobilityMetconMetcon (Time)100 Wall Balls 100 Med Ball Squat…

4/10/15

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CrossFit Algiers - CrossFitWarm-upRun 800 Back extensions x 10 PVC pipe passthroughs x 10 Post hamstring stretch 2 mins each leg Foam roll lats/back as necessaryMetconMetcon (AMRAP - Reps)In front of a clock set for nine minutes: 2 minutes of Burpees 2 minutes of Abmat Sit-ups 2 minutes of Inverted…

4/8/15

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CrossFit Algiers - CrossFitTest Day! Attempt PRs with as much warm-up, ramp-up, and rest between efforts as needed.Warm-upThoracic spine mobility drills Shoulder/front rack mobility drills Warm up OVHS/ring dips before attempting max liftsOverhead Squat (10-8-5-3-3-1-1-1)1000m Row (Time)Max Effort 1000m RowRing Dips

4/9/15

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CrossFit Algiers - CrossFitWarm-upRun/Row 400 Hip mobility flow Banded shoulder mobility/lacrosse ball shoulder mobility Warm up squat cleans with PVC pipe and/or unloaded barbell up to working weight.Metcon (Time)50 pull ups 50 squat clean 65#/95# 50 pull ups Scale reps and partition as necessary. RX plus - L-sit pullups, clean…