06/30/2016

Bitterroot CrossFit – CrossFit Warm-up Warm-up (No Measure) 3 min DU’s -10 squat jumps -10 barbell strict press -10 front rack walking lunges -10 med ball cleans -10 AbMat sit ups -10 box jumps Shoulder mobility 4 min. PVC work on C&J Metcon Metcon (AMRAP – Reps) Complete as many reps as possible in 20 minutes of: 135-lb./*95-lb. clean and … Read More

06/29/2016

Bitterroot CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m run First 200 forward the 200 backwards -10 DB front squats -1 min HSH -10 DB thrusters -1 min max DU’s -10 perfect back squats pvc Weightlifting Back Squat (3-3-3-3-3) Scale 1: 5-5-5-5-5 MMS: 10-10-10-10-10 Only increase loads if mechanics are maintained, paying close attention to maintaining a neutral spine Metcon … Read More

06/28/2016

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) 4 rounds for time of: 135-lb./95-lb.* sumo deadlift high pulls, 20 reps 30 GHD sit-ups Scale 1: 3 rounds for time of: 75-lb./55-lb.* sumo deadlift high pulls, … Read More

06/27/2016

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 (AMRAP – Rounds) “The Chief”….with a twist Max rounds in 3 minutes of: 3 Power snatch 135/95# 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total … 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 Mary XXX (AMRAP – Rounds and Reps) Complete as much as possible in 20 minutes of: 10 handstand push-ups 20 single-leg squats, alternating 30 pull-ups 15 handstand push-ups 30 … Read More

06/24/2016

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 Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Scale 1: 3 rounds for time of: Run 400 … Read More

06/23/2016

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 J.T. (Time) 21-15-9 Handstand Push-ups Ring Dips Push-upsIn honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005To learn … Read More

06/22/2016

Bitterroot CrossFit – CrossFit Warm-up “You call it you do it” (No Measure) 15 min. Every one gets a turn. Call out a movement (no more than 10 reps.) and do it while everyone else watches you preform. Then the rest preform. Etc. Metcon Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 30 minutes of: … Read More

Beginner WOD 6

Bitterroot CrossFit – BEGINNER CROSSFIT Warm-up Walking Stretches 2 Min. Jump Rope Hip Opener 5 Bear Complexes w/ PVC PVC Pass through PVC Shoulder Stretch Metcon (AMRAP – Rounds) 10 Min. AMPAP 5 Power Snatches 10 Air Squats 10 Over Head Squats

06/20/2016

Bitterroot CrossFit – CrossFit Warm-up Warm-up (No Measure) Run to 100m, 10 air squats Run to 200m, 10 burpees Run back to 100m, 10 air squats Then 3x -10 Hip ext. -10 Push-ups -10 Good mornings -10 Box dips -10 SDHP (light) -10 Sit-ups Weightlifting Deadlift (1) 5 rounds for max reps of: 1-½ bodyweight deadlifts Dips Scale 1: 4 … Read More