Author Archive | 910fitness

2/9/18

Selma CrossFit – CrossFit WARM : Warm-up (No Measure) WARM UP 50 Jump Ropes or plate step ups, 6spiderman +reach 50 Jump Rope or Plate Step up Mobility 20 PVC Pass Through, 6 Shoulder External Rotation, 6 Triceps Stretch, 6 Wrist Stretch, 10 Leg Swings, 6 External Hip Rotation, 6 Ankle Stretches F,P,C: Metcon (Time) […]

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2/8/18

Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP 2:00 Row, 6 spiderman +reach Mobility 20 PVC Pass Through, 6 Shoulder External Rotation, 6 Triceps Stretch, 6 Wrist Stretch, 10 Leg Swings, 6 External Hip Rotation, 6 Ankle Stretches F&P: Metcon (Time) FITNESS an PERFORMANCE 1-10 Cal Bike Burpee C.RX: CrossFit Games Open 14.2 […]

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2/7/18

Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP 2:00 Bike, 6 spiderman + reach Mobility 20 PVC Pass Through, 6 Shoulder External Rotation, 6 Triceps Stretch, 6 Wrist Stretch, 10 Leg Swings, 6 External Hip Rotation, 6 Ankle Stretches STR: Deadlift (5×3@80%) F&P: Metcon (Time) FITNESS and PERFORMANCE 2 Rounds 30 Box Steps […]

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2/6/18

Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP 1:00 Bike- 1:00 Row, 6 Spiderman + Reach Mobility 20 PVC Pass Through, 6 Shoulder External Rotation, 6 Triceps Stretch, 6 Wrist Stretch, 10 Leg Swings, 6 External Hip Rotation, 6 Ankle Stretches F,P,C: Bench Press (5×2 85%) F,P,C: Metcon (Time) FITNESS< PERFORMANCE & PERFORMANCE […]

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2/5/18

Selma CrossFit – CrossFit WARM : Warm-up (No Measure) 2:00 Row, 6 spiderman + Reach Mobility 20 PVC Pass Through, 6 Shoulder External Rotation, 6 Triceps Stretch, 6 Wrist Stretch, 10 Leg Swings, 6 External Hip Rotation, 6 Ankle Stretches STR: Back Squat (5×4 @ 70%) FIT: Metcon (Time) FITNESS 4 Rounds 15 KB Swings […]

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2/2/18

Selma CrossFit – CrossFit WARM : Warm-up (No Measure) WARM UP 2;00 Bike, 6 spiderman + reach Mobility 20 PVC Pass Through, 6 Shoulder External Rotation, 6 Triceps Stretch, 6 Wrist Stretch, 10 Leg Swings, 6 External Hip Rotation, 6 Ankle Stretches F.P.C: Metcon (Time) FITNESS, PERFORMANCE and COMPETITORS WOD 5 Walkouts 10 Ring Row […]

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2/1/18

Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP 2:00 Bike 6 spiderman + Reach Mobility 20 PVC Pass Through, 6 Shoulder External Rotation, 6 Triceps Stretch, 6 Wrist Stretch, 10 Leg Swings, 6 External Hip Rotation, 6 Ankle Stretches F,P&C: Metcon (Time) FITNESS, PERFORMANCE and COMPETITOR 250m Row then 40 Russian Twist 500m […]

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1/31/18

Selma CrossFit – CrossFit WARM: Warm-up (No Measure) 2:00 Row, 6 spiderman + reach Mobility 20 PVC Pass Through, 6 Shoulder External Rotation, 6 Triceps Stretch, 6 Wrist Stretch, 10 Leg Swings, 6 External Hip Rotation, 6 Ankle Stretches STR: Shoulder Press (5×3@80%) FIT: Metcon (Time) FITNESS 4 Rounds 20 Wall Balls 10 push ups […]

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1/30/18

Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP 2:00 Row, 6 spiderman + reach Mobility 20 PVC Pass Through, 6 Shoulder External Rotation, 6 Triceps Stretch, 6 Wrist Stretch, 10 Leg Swings, 6 External Hip Rotation, 6 Ankle Stretches STR: Deadlift (5×5 @75@) F&P: Metcon (Time) FITNESS and PERFORMANCE 10 Rounds 10 cal […]

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1/26/18

Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP 2:00 Bike, 6 spiderman + Reach Mobility 20 PVC Pass Through, 6 L/R External Shoulder Rotation, 6 L/R Triceps Stretch, 6 L/R Wrist Stretch, 10 L/R Leg Swing, 6 L/R External Hip Rotation, 6 L/R Ankle Stretch F,P,C: Metcon (Time) FITNESS, PERFORMANCE & COMPETITORS 1-10 […]

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