Crossfit 267

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Author: Eric Jaber (Sr)

CrossFit 267 WOD | 12/31/15

Happy NEW YEAR! Dynamic Mobility / Warm up Thoracic Spine Mobility No Strength Review Movements in WOD, then perform each 5 times for warm up WOD: For Time -31 Box Jumps 24/20 -31 Pull-Ups -31 KB Swings 53#/35# -31 Back Rack Walking Lunges 95/65 -31 T2B -31 Push Press 95/65 -31 Deadlifts 95/65 -31 Wall Ball Shots 20/14 -31 Burpees -31 Double Unders  ...

CrossFit 267 WOD| 12/30/15

Dynamic Mobility / Warm Up HIp mobility with coach Barbell Power Clean Technique and Practice with Coach Strength: 8 Minute EMOM 3 Reps EMOM Work to 3 RM Touch and Go Power Clean 3 Rounds for time of: 30 Pump Sit Ups 15 Power Cleans 135/95 30 Double unders      ...

CrossFit 267 WOD | 12/29/15

Dynamic Mobility / Warm Up Mobilize Traps and Low Back Strength: 5x7 Work up to WOD Weight Deadlift WOD: The "Seven" A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 29, 2009 after posing as a potential informant reporting...

CrossFit 267 WOD | 12/28/15

Dynamic Mobility / Warmup Mobilize for the front squat 2 Rounds 45 Seconds on 15 Seconds Rest Air Squats Situps Push Ups Strength: Find new 1RM Front Squat 5-4-3-2-1-1-1 WOD: For Time 21-18-15-12-9-6-3 Wallballs 20/14 Double Unders T2B SCALED WOD: 21-18-15-12-9-6-3 Wallballs 14/10 Singles (@x) Straight Legged Situps...

CrossFit 267 WOD | 12/23/15

Dynamic Mobility / Warm Up HSPU Practice and Mobility with Coach Strength: 8 Minute EMOM 2 Deadlifts + 2 Power Cleans + 2 Presses (Any Variation) Work to medium heavy without breaking technique WOD: For Time 16 Minute CAP 10 C2B Pull Ups 20 Deadlifts 135/95 30 HSPU (Scale To Pike) 100 double unders (2x Singles) 30 K2E -20 Jumping...

CrossFit 267 WOD | 12/22/15

Dynamic Mobility / Warm Up Mobilize for Squart 6 Minute Warm Up EMOM Minute 1: 60 Second Plank Minute 2: 15 Push Ups, Slow for Perfect Form Minute 3: 15 Air Squats, Slow, for Perfect form Strength: Pause Back Squats (3 Second Hold) 5x3 @ 70-75% 1RM WOD: 12 Minute AMRAP - 5 Burpee...

CrossFit 267 WOD | 12/21/15

Dynamic Mobility / Warm up 400 Meter Run Empty barbell warmup for Clean 12 Minutes to find new 1 RM Clean WOD: For Time 21-15-9 Bear Complex 95/65 T2B 2x Double Unders (42-30-18) (Scale to 3x singles 63-45-27)  ...

Crossfit WOD | 12/18/15

Reminder: No evening classes schedule today. Dynamic Mobility / Warm Up Coaches Choice Mobilize For Back Squats   Strength: Find 5RM Back Squat 5x5x5x5x5   WOD: “Cindy” 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats   Scale to 15 minutes if needed   Core Cash Out 3x Max Effort Hollow Rocks...