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Snatch Day!

CrossFit Voyage – CrossFit Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance...

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Take a ride on Satan’s Tricycle

CrossFit Voyage – CrossFit Metcon (Time) It’s a Race! 2 teams, one team per bike for time: 200 calories on Assault Bike *switch as needed, but every athlete on the team should do at least 10 calories Metcon (Time) For time 11 bear complex (55/75) 30 abmat sit-ups 9 bear complex (65/95) 30 hollow rocks...

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Voyage Challenge Retest

CrossFit Voyage – CrossFit Toes to bar progession TTB positions from the floor Hollow/superman positions hanging from the rig Kipping hollow/superman Kip while raising toes x 3 reps Kip while raising toes higher x 3 reps Continue to raise toes higher until you touch your toes to the bar or cannot go higher Voyage Challenge...

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Happy Halloween!

CrossFit Voyage – CrossFit Metcon (No Measure) EMOM Front Squat 10 minutes 3 reps (185/145)Goal is to do all 10 rounds at the same weight. Weight should be challenging. Metcon (Time) For Time 10-8-6-4-2 HSPU Front squat (155/115) Box jumps (30/24)

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Learn to Pace

CrossFit Voyage – CrossFit Push ups, max reps to failure 1 chance to achieve your best effort! Push Press (3×5) Do 1 or 2 warmup sets then do 3 working sets at the SAME weight. Metcon (Time) 5 rounds 25/20 calorie row sprint 1 minute AMRAP push press (65/45)Each row should be a sprint

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Happy Anniversary Crystal!

CrossFit Voyage – CrossFit T’s & Y’s Start in the ring push-up position knees on the ground T-out – arms go straight out to the sides while rings get further from each other (go as far as you can without arms bending) Y- out – arms go forward (go as far as you can without...

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Happy Anniversary John-Michael!

CrossFit Voyage – CrossFit Max Tire Flips (AMRAP – Reps) See how many tire flips you can get in 60 seconds Row Technique (No Measure) Catch – Drive – Finish – Recover Legs only x10-15 – start in catch position (sit up straight, shins vertical to the ground, press into the pedal and drive hips...