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

Beginner WOD 5

Bitterroot CrossFit – BEGINNER CROSSFIT Warm-up -20 Jumping Jacks w/ clap behind back -20 Jumping Jacks w/ arms front to back -4 Lunges w/ twist over knee -6 per side single leg lat. lunge -Speed skater twist -Ham. stretch, walk hands to push up 6 reps walk hands back and out to 5 p.u. -Arm Circles -Arm towel wring out … 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 Metcon (Time) 5 Rounds for time: 500m row 10 Burpees over the rower Scale 1: 4 Rounds for time: 500m row 10 Burpees Scale 2: 5 Rounds for time: … Read More

Angie

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 Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squatsScale 1: For time: 50 ring rows 50 knee push-ups 50 sit-ups 50 squats Scale 2: Reps … Read More

07/21/2016

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: Run 400 meters 25 kettlebell swings, 1.5 pood/1 pood* 25 GHD sit-ups Scale … Read More

07/20/2016

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) For time: 185-lb./125-lb.* weighted lunges, 20 steps 20 C2B 2 Minute HSH 185-lb./125-lb.* hang power cleans, 20 reps 20 box jumps, 30-inch/24-inch* box 20 handstand push-ups 185-lb./125-lb.* … Read More

Beginner Class 4

Bitterroot CrossFit – BEGINNER CROSSFIT Beginner Class 4 (No Measure) Jog 400m 10 Back Squats PVC Bring Sally Up w/pvc Work on Shoulder, wrists, & Ankle mobilityMovements: Front Squat, Back Squat, Thrusters, & Rowing *Class schedules, payment info, etc. Metcon (Time) Partner WOD 1000m Row 50 Thrusters 100 Sit-ups

07/19/2016

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) 7 rounds for time of: 95-lb./65-lb.* sumo-deadlift high-pulls, 10 reps 10 ring dips Scale 1: 7 rounds for time of: 65-lb./45-lb.* sumo-deadlift high-pulls, 7 reps 7 jumping … Read More

07/18/2016

Bitterroot CrossFit – CrossFit Warm-up Warm-up (No Measure) 400m jog 10 KB front squats w/ pause 10 OHWL w/ bumper plate, each leg 30 sec. hang from PU bar 30 sec HSH 10 med ball cleans 25 wall balls Weightlifting Front Squat (3-3-3-3-3 ) Strive to maintain 80% or above throughout the entire 5 sets of 3. Metcon (AMRAP – … Read More

Beginner Class 3

Bitterroot CrossFit – BEGINNER CROSSFIT Beginner Class 3 Warm Up (No Measure) Jog 400m Walking Stretches Karaoke 10 Frankenstein Squats 10 Scarecrows 10 Scarecrows to front rack 10 Hang Cleans 10 Power CleansMovements: Power Cleans, Press, Push Press, How often should you workout? What should you do on a recovery day? Do not cherry pick! “We do not live to … Read More