05/31/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂 Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 20 minutes of: Row 300 meters 15-ft. rope climbs, 3 ascents Scale 1: Complete as many … Read More

Saturday WOD

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂 Metcon Michael (Time) 3 Rounds for time of: 800m Run 50 Back Extensions 50 Sit-upsIn honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan … Read More

05/27/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂 Metcon Metcon (Time) 2016 Regional Events 3&4 Event 3: 104 wall-ball shots 52 pull-ups Rest at least 1 minute Scale 1: For time: 52 wall-ball shots 25 ring rows Rest … Read More

05/26/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂 Weightlifting Snatch (1-1-1-1-1-1-1) The first working set should be 80% or above of a previous 1 rep max. Determine if you will go for a new 1 rep max based … Read More

05/25/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂 Metcon Metcon (AMRAP – Reps) 1 minute of hang squat cleans, 45 lb./25 lb* dumbbells 1 minute of burpees 1 minute of toes-to-bars 2 minutes of hang squat cleans, 45 … Read More

05/24/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂 Metcon Metcon (Time) 400m run 15 burpees 400m run 14 burpees 400m run 13 burpees 400m run 12 burpees 400m run 11 burpees 400m run 10 Burpees 400m run…………… Continue … Read More

05/20/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂 Metcon Metcon (Time) 2016 Regional Event 5 3 rounds for time of: 400-meter run 40 GHD sit-ups 7 deadlifts Men use 405 lb., *women use 275lb. Scale 1: 3 rounds … Read More

05/19/2016

Bitterroot CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m run 10 Push-ups 10 Squats 30 sec. HSH 10 KBS 10 Pull-ups 10 Dips 2X Then work on KBS, MU, HSPU Metcon Metcon (Time) “Regional Nate” 10 rounds for time of: 4 strict muscle-ups 7 strict handstand push-ups 12 kettlebell snatches Men use 70 lb., *women use 53 lb. Scale 1: … Read More

05/18/2016

Bitterroot CrossFit – CrossFit Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Metcon (AMRAP – Reps) Tabata row Rest 1 minute Tabata squats Rest 1 minute Tabata row The Tabata interval is 20 seconds of work followed by 10 seconds of rest for … Read More

05/17/2016

Bitterroot CrossFit – CrossFit Warm-up Coaches Choice (No Measure) Walking Stretches Coach decides between 500m Row, 400 or 800m Run then whatever coach says you do to warm up 🙂 Weightlifting Thruster ( 5-5-3-3-3-1-1-1-1) Only log loads lifted with good mechanics to track progress. Metcon Metcon (Time) 30 Thrusters 135/95# Scale 1 30 Thrusters 45/35# Scale 2 30 Thrusters 95/65#