06/10/2016

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) 21-15-9 reps for time of: Parallette handstand push-ups Bar muscle-ups Scale 1: 21-15-9 reps for time of: Dumbbell shoulder press Jumping chest to bar pull-ups Box dips … Read More

06/09/2016

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 5k Run (Time) Max Effort 5k RunScale 1: Run 1.5 miles Scale 2: Run 2.5 miles

06/08/2016

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) For time: 50-lb./35-lb.* single arm dumbbell overhead lunge, 50 steps 100 GHD sit-ups 100 hip extensions 50-lb./35-lb.* single arm dumbbell overhead lunge, 50 steps Scale 1: 25-lb./15-lb.* … Read More

Beginner WOD 2

Bitterroot CrossFit – BEGINNER CROSSFIT Dead-lift, Burpees, & Box Jumps Beginner Warm up 2 (No Measure) Jog 400m Walking Stretches Arm Circles 10 Wall Squats Plank 30 sec. x2 Good mornings with PVCProper form on Dead Lifts, Burpees, & Box Jumps Metcon (Time) 10-9-8-7-6-5-4-3-2-1 Dead Lift Burpees Box Jumps

06/07/2016

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 Sham (Time) 7 Rounds for time of: 11 Bodyweight Deadlifts 100m SprintIn honor of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, PA, died Nov. 1, … Read More

06/06/2016

Bitterroot CrossFit – CrossFit Warm-up BCF Warm-up 9 (No Measure) 3 Rounds Row 15 Calories 10-15 Push-ups 30 Hollow Rocks Metcon Metcon (Time) 800m run 75 thrusters, 45-lb./35-lb.* barbell 50 pull-ups 75 wall ball shots, 20-lb./14-lb.* ball 800m run Scale 1: 400m run 35 thrusters, 45-lb./35-lb.* barbell 25 strict banded pull-ups 35 wall ball shots, 12-lb./8-lb.* ball 400m run Scale … Read More

Beginner Class 1

Bitterroot CrossFit – BEGINNER CROSSFIT Beginner Class 1 (No Measure) 400m Jog Walking Stretches Jumping Jacks Arm Circles Sit-upsSkills: Air Squat, Push-up, and Pull-ups Metcon (Time) 3 Rounds For Time 15 Air Squats 15 Push-ups 15 Pull-ups

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 Metcon (Weight) On the min for 20 minutes: Min 1: 10 Hang Power Cleans 185/135 Min 2: 20 GHD Sit-ups Min 3: 40 DU’s Min 4: 10 Burpees, lateral … Read More

06/03/2016

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) 27-21-15 reps for time of: 95-lb. thrusters Pull-ups Scale 1: 18-15-12 reps for time of: 55-lb./35-lb.* thrusters Jumping pull-ups Scale 2: 27-21-15 reps for time of: 75-lb./55-lb.* … Read More

06/02/2016

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 Hang Power Clean (3-3-3-3-3-3-3 reps) The first set of 3 will be approximately 80% of a current 1-rep max. Metcon Metcon (AMRAP – Rounds and Reps) 2 Rounds: 3 … Read More