Author Archives: Filipos

14 Jul
0

7.14.16

By: Filipos – Categories: – July 14, 2016

CrossFit Langhorne – CrossFit View Public Whiteboard Warm-up (No Measure) 1 Min ea arm Shoulder Smash with LAX Ball (against the wall) Then 2 Rounds 3 Position 1 Snatch Pulls 3 Overhead Squats 3 Snatch Balances 3 Position 1 Snatches THEN 2×3 Position 1 Snatches at 50% of 1 Rep Max (everyone goes from Position (more…)

13 Jul
0

7.13.16

By: Filipos – Categories: – July 13, 2016

CrossFit Langhorne – CrossFit View Public Whiteboard Warm-up (No Measure) 1 min Couch Stretch per leg then Partner Rowing Warmup – 3 rounds 10 Strokes Legs Only Row | 10 Squats 10 Strokes Upper Body Row | 10 Pushups 10 Strokes Row | 10 Situps Max Height Box Jump (Distance) Max Height Box Jump10 minutes (more…)

12 Jul
0

7.12.16

By: Filipos – Categories: – July 12, 2016

CrossFit Langhorne – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 3 Rounds: 3 Push Ups 3 Pull Ups 20 Flutter Kicks 10 Sec. Support Hold (Rings) Metcon (Weight) Super Sets of: Weighted Pull-Up & Ring Dip 5X3 with your 5 RM (Don’t have a 5RM? Do 5×3 working up to a new 3R (more…)

10 Jul
0

7.10.16

By: Filipos – Categories: – July 10, 2016

CrossFit Langhorne – CrossFit View Public Whiteboard Warm-up (No Measure) 1 min Ea Arm 1st Rib Mobilization then Olympic Warmup – Snatch – from your cleared position (P1) 3 Rounds: 3 Position 1 Snatch Pulls 3 Overhead Squats 3 Snatch Balances 3 Position 1 Snatches THEN 2×3 Position 1 Snatches at 50% of 1 Rep (more…)

09 Jul
0

7.9.16

By: Filipos – Categories: – July 9, 2016

CrossFit Langhorne – CrossFit View Public Whiteboard Warm-up (No Measure) Warm Up 2 Min Olympic Wall Squat Then 3 Rounds w/pvc of: 10 Pass Thru’s 10 Behind the neck Presses 10 Good Mornings 10 Jumping Squats Push Press (% of 1 RM 1X3 @65% 1X3@75% 3X2 @ 85% 1X1@90%) Metcon (AMRAP – Rounds and Reps) (more…)