Post

Merry Christmas!

CrossFit Voyage – CrossFit The “Kettle” Bell Rock (Time) With a partner For Time 30 KB deadlift 30 sit-ups 24 KB swings 24 burpee lateral jump over KB 18 alt KB snatch 18 air squats 12 KB cleans (1 in each hand) 12 pull-ups -then- 1 minute of high five push-ups with your partner -then-...

Post

Happy Anniversary Rodney!

CrossFit Voyage – CrossFit Armadillo Drills Partner up and rock your partner and/or move them side to side while they maintain the positions… Elbows on knees One leg extended One leg, one arm extendedDo each 5 times then switch Alligator Drills Hollow hold to arch hold maintain form while switching Hollow rocks to arch rocks...

Post

Blast from the past

CrossFit Voyage – CrossFit Wrist Mobility (No Measure) Palms flat fingers forward Palms flat, fingers to side and wrists together rock side to side Palms flat, fingers toward body Front Rack Stretches (No Measure) Foam roll lats barbell roll triceps external shoulder rotation w pvc, front rack stretch with band archer (one arm above head...

Post

Hump day

CrossFit Voyage – CrossFit 2 minute DU Test – Total number of DUs in 2 minutes 2 minutes of single unders if you are struggling with DUs Jefferson Curl (No Measure) Standing on a box or elevated surface (not everyone will need elevation)… Tuck your chin Slowly curl each vertebra, one at a time, as...

Post

Happy Tuesday!

CrossFit Voyage – CrossFit Push ups, max reps to failure 1 chance to achieve your best effort! Metcon (No Measure) EMOM 10 minutes Even: dead hang 40 seconds Odd: heavy farmer carry x 4 lengths Ring Dip Progression Partner up.. Focus on hollow body when doing ring dips Box – dips between two boxes and...

Post

Back Squat Fun

CrossFit Voyage – CrossFit 7 position hip mobility (No Measure) Let’s become more athletic Back Squat (5×3) Perform warm up sets to get to a heavy 3 rep then work up to a 3 rep max over 5 sets. 15 minutes to complete. Back Squat Partner 100 Rep Test (Time) Alternating 20 reps at a...

Post

12/16/2017

CrossFit Voyage – CrossFit Metcon (Time) ***BRING YOUR SECRET SANTA SHIRTS TO EXCHANGE IF YOU SIGNED UP*** 12 days of Christmas 1 Man Maker 2 Medball tossover (100/75) 3 Muscle ups 4 Alt. KB Clean 5 Alt. KB Snatch 6 Pistols 7 Burpees 8 TTB 9 HSPU 10 Dumbbell Thruster 11 Box Jumps 12 Calorie...