https://www.youtube.com/watch?v=J-KZ3ypuMtY
Warm Up:
50 Single Unders
10 AKBs
10 Banded Oblique Twists (per side)
10 Push ups
15 ASQ
7min
"Ring The Bell"
6 KB Snatch into Lunge
150m Ski
--5 Rds--
10 Goblet Squat
10 W.Sit ups
--4 Rounds--
7 KB Explosive DL
10 Tuck Ups
--3 Rds--
25 Swings
40 Maltese KB Cross
--2Rds--
Extras:
4x8 Back Ext:30/:30x6 Banded Plank
...
Warm Up:
:15 Sqt Hold :15 ASQ
:15 Plank :15 Inch worm
x4
Mini Band Walk
-5 steps forward, then back+5ASQ (then side step) x4
Strength:
OTM-Alt-10min
10 BSQ (M)
12 RKBS (H)
"Bill Russell"
Increasing Ladder by 3
HPCL (M)
V-Ups
Bike Cal
12min AMRAP
Extras:
OTM-Alt-10min
20 Box Step Overs
10 Burpees to 6” target
...
Mario Martin
Why Mario?
To many, the athletes that stand out are those throwing around heavy weights and performing Instagram worthy gymnastic tricks. But to those of us at CrossFit 8 mile, a stand out athlete is one who not only gives his all in workouts but...
Warm Up:
:15 Jumping Jacks
:15 ASQ
:15 Reaching Spiderman
:15 Push ups
X4
:12 Superman Hold
:12 Hollow Hold
X4
"The Merger"
Scranton
7 Ski
7 Pull Ups
21 HPCL (L)
20min AMRAP
Stamford
10 Bike
20 Ring Rows
30 HPCL (L)
20min AMRAP
...
Mobility Resource Guide
CrossFit is one of the things in your life where you get as much out of it as you put into it. Do you try to get better at the movements? Do you get enough sleep? Eat well? Here’s one everybody says they...
Warm Up:
Old Man warm up
20 pass throughs
PVC Burgner Warm up
Repeat w/barbell
“3rd Times the Charm”
30 DL (M#1) 225
20 FSQ (M#2) 185
10 PSN (M#3) 135
Rest 3min
35-25-15
Cal Ski
200m Run btw
Rest 3 min
21-15-9
K2E
Push Press (M) 135
-FT-
...
Warm Up:
:15 Jumping Jacks
:15 Jump Downs
:15 Reaching Spiderman
:15 Jump Squats
X4
:12 Superman Hold
:12 Hollow Hold
x4
Strength:
OTM- 12 Min
Clean
"Sparkleberry"
30 DUs
15 RKBS (M)
15 KB Goblet Squats (M)
15 KB Sit Ups (M)
12 Min AMRAP
...
Warm Up:
10 shoulder taps
10 mtn climbers
:20 hollow hold
150m ski
X 3
Banded Pull Aparts
"Belly Busters"
3:00/1:00x5
13 ski cal
10 strict hanging knees raises
7 DB plank shifts (per side)
4 DB Snatch (H)
...
Warm Up:
5 Inch Worms
7 Kang Squats
9 Scap Pull ups
15 High Knees
15 Butt Kickers
7 Min
"Cinderunna"
400m Run
5rds “Cindy” strict
400m Run
3rds “Cindy” strict
400m Run
1 rd “Cindy” strict
400m Run
**Cindy**
5 (Strict)Pull Ups-10 Push Up-15 ASQ
...
Warm Up:
Old Man w/ wrist mobility
:15 Lat. Bar Jumps
:15 DL
:15 FSQ
:15 Push Press
X 4
Strength:
E2M x 5
3 FSQ
"Macho Man"
EMOMx 13min
3 PCL (M-H)
3 FSQ
3 Jerk
...