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07112019

CrossFit Voyage – CrossFit Muscle-ups Muscle up progressions – turn over drill, body control drill, hip activation drill. Scale to assisted strict pull ups 4×10 Metcon (Time) 4 Rounds for time: 8 DB hang power clean and press 40/20 10 Dips 15 medball situps 20/14

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07102019

CrossFit Voyage – CrossFit Level Method Row Test (Distance) Review the map for your paceIf your legs need to recover today, then treat this as a 20 minute recovery pace. Split squat/Single leg deadlift (3×12) Light-moderate weight

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07/06/2019

CrossFit Voyage – CrossFit Metcon (Time) In teams of 2:: 95/65 40-30-20-10 Burpees Hang cleans Push press Overhead squat

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07/04/2019

CrossFit Voyage – CrossFit Metcon (Time) For Time (in a Team of Three) Kettlebell Swings (53/35 lb) Box Jumps (24/20 in) Air Squats Push-Ups Burpees Pull-ups Sit-Ups Row (calories) Double-Unders Wall Balls (20/14 lb) Dumbbell Push Press (45/35 lb) V-ups As a team, complete a total of 1776 reps of all movements, from top to...

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07/03/2019

CrossFit Voyage – CrossFit Norwegian Curl (3×6) https://www.youtube.com/watch?v=qPRZcNx_C0A Deadlift (5×5) Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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07/02/2019

CrossFit Voyage – CrossFit Bench Press (5×5) Chest Supported Row (4×10) 55/35 Metcon (Time) For Time: 100 Double unders 50 Wall Balls 80 Double unders 40 HSPU 60 DU 30 TTB 40 DU 20 medball situps 20 DU 10 medball squat clean

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07/01/2019

CrossFit Voyage – CrossFit Back Squat (5×5) Metcon (AMRAP – Reps) 2 rounds From 0:00-2:00, run 400 meters then pull ups From 2:00-4:00, run 400 meters then push ups From 4:00-6:00, run 400 meters then sit ups From 6:00-8:00, run 400 meters then double-unders