Post

06042019

CrossFit Voyage – CrossFit Incline DB Press (8X8) RPE 6 or 7 Hang muscle snatch (8X8) 8×8 RPE 6 or 7 Metcon (Time) 4 rounds – Row 500m for time. In the time it takes you to row 500, you must then lift and hold a 72/52 kb with one arm for the same amount...

Post

06032019

CrossFit Voyage – CrossFit 2 min stations (No Measure) PRACTICE/METCON – 2 min stations – double unders, KB snatch, hand stand walk/holds, muscle up progression Front Squat (8×8 55-65%, 30 sec rest ) Metcon (No Measure) AAB/Rower tabatta – 20 on 10 off. 6 rounds. Rest 3 minutes. 3 rounds

Post

5/31/2019

CrossFit Voyage – CrossFit Snatch (1×1) Building to a heavy single, but perfrom three successful reps of all sub max loads. Metcon (AMRAP – Rounds and Reps) Amrap 15 minutes 5 wall ball sit ups 20/14 5 thrusters 95/65 5 bar facing burpees. Increase by 5 reps per round.

Post

05302019

CrossFit Voyage – CrossFit Metcon (Distance) Hand stand hold/walk/push up complex Ex: hold for 20 seconds , walk 10 feet, 5 strict hspu CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-ups

Post

05292019

CrossFit Voyage – CrossFit Handstand Walk Kettlebell Snatch Deadlift (5X5 build to heavy ) Level Method Kettlebell Test (AMRAP – Reps) This category tests whole-body muscle endurance, especially in the glutes and lower back, aerobic power, grip strength, and coordination – via kettlebell (KB) work, which is a fitness mainstay. A client chooses the rep-per-minute...

Post

05282019

CrossFit Voyage – CrossFit Metcon (Weight) E2MOM- 4 rounds 10 bench press 10 front squat * Superset. Heavy and unbroken Metcon (Weight) E2MOM 10 Pullups 10 Dips Superset. Add weight if necessary. Metcon (Weight) E2MOM 4 Rounds 10 Hang squat clean 15 GHD sit ups Superset. Build to heavy. Metcon (Weight) Weighted planks 45-60 sec...

Post

Murph

CrossFit Voyage – CrossFit Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereScale appropriately....