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10/10/18

CrossFit Voyage – CrossFit Warm-up (No Measure) Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Weighted Strict Pull-Ups x 5 reps Station 2 – 50 Foot Handstand Walk (use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing) Station 3 – Ring...

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10/9/18

CrossFit Voyage – CrossFit Happy Anniversary Jen Sibit (Time) In teams of two, complete the following for time: 50 Back Squats (135/95) *(barbell resting on back) 50 Deadlifts (205/155) *(holding the top of a deadlift) 50 Pull Ups *(hanging from the rig) 50 Syncro Burpees *Partner A must be in the holding position while Partner...

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10/8/18

CrossFit Voyage – CrossFit Clean and Jerk Every 3 minutes, for 15 minutes (5 sets): Clean + Front Squat + Jerk *Sets 1-2 = 1 rep @ 70% of 1-RM Clean & Jerk *Sets 3-4 = 1 rep @75% of 1-RM Clean & Jerk *Set 5 = 1 rep @ 80% of 1-RM Clean &...

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10/6/18

CrossFit Voyage – CrossFit Standing Triple Jump Olympic event, 1 attempt for distance Jack (Time) 28 minute AMRAP: In teams of two, complete the following: 400m partner rope run 20 Box jumps @ 30/24 14 Handstand push ups This workout was created to memorialize our gym mascot, Jack, who passed away on 30 September 2018....

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10/5/18

CrossFit Voyage – CrossFit Metcon (4 Rounds for time) Every 10 minutes, for 40 minutes (4 sets) for times: 400 Meter Run 20 Walking Lunges with Farmer’s Carry (heavy) 10 Pull-Ups 400 Meter Run

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10/4/18

CrossFit Voyage – CrossFit Back Squat (100+%) Take 20 minutes to find new 1RM Back Squat Metcon (Time) 2 Rounds For time: 40 Calories of Rowing 30 Toes to Bar 20 DB Snatches (55/35 lbs)

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10/3/18

CrossFit Voyage – CrossFit Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 12 minutes of: 1 Rope climb 15 Ring Push-ups 10 GHD Sit ups Accessory (Bulgarian Split Squat) Dumbbell Bulgarian Split Squat 3×10 each leg *Score weight used* Accessory (L- Sit) 3 X 60 second L-Sit (accumulate the time...