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01/20/2017

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotation

5 Inch Worms

Then…

TABATA

Hollow Hold

In Outs

Singles

Dead Hang

Then…

9-6-3

Burpee

Box Jump

*Speed Ladder

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Bench Sucks Linda

Deadlift 1.5x BW

Bench Press .75x BW

Clean @ BW

Core

10 Min. EMOM

😂😂😂😂😂👍🏻😈

01/19/2017

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotation

50M Row

10 Pass Through

5 Inch Worms

50M Row

10 Leg Swings (L/R)

5 Air Squats

10 Leg Swings (F/B)

50M Row

Then…

3 Round

5 Scap Push-Ups

5 Hanging Depression

10 Dubs

Then…

25 Sit-Ups

20 Russian twist

:60 Plank

Metcon

Metcon (Time)

20 Dubs

20 BJ

20 Dubs

20 Push-Ups

20 Dubs

20 Air Squats

20 Dubs

20 Cal. Row

20 Dubs

20 Deadlift 115/80

Skills

Handstands

Couple progressions

Mobility

Metcon (No Measure)

3 Rounds

10M Inch Worms

:90 Hip Floss Ea Side

:60 Frog Stretch

01/18/2017

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotation

10 Reach Roll

5 Inch Worms

10 Scap Protraction/Retraction

10M Toy Soldier

10M Rev. Toy Soldier

10 Sit-Ups

10 Leg Swings (All Direction)

10 Counterbalance Squats

10M Lunge

Then…

Burgner Warm-Up

Load Weights

Metcon

Metcon (No Measure)

“No Special Secret Name This Time, 5 am will neverbe the same without you and were gonna miss you Christine!”

3 Rounds

9 Wallballs-Mark

3 Squat Snatch 145/95-Rob

:90 High Plank-Angie

20 C2B-Rush

11 Squat Clean 95/65-Liz

2 Bites of Giant Pankcake-Ian

So the numbers mean nothing except to screw with you trying to keep track, and the name next to the movement is the person that picked the movements for your last workout. Alright guys one last time lets suffer together 😡💪🏻