Blog Search

4/17/15

By: 0

CrossFit Algiers - CrossFitWarm-upRow 800m@ 80% focusing on technique 5-10-15 burpees/russian twists/kbs x 2 Banded/ball shoulder mobility 5:00MetconMetcon (AMRAP - Reps)Set rower for 3 intervals of 2 minutes of rowing and 2 minutes of "rest." During the first rest period, perform max pull-ups; the second rest period, max burpees; and…

4/15/15

By: 0

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

By: 0

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

By: 0

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

By: 0

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…