Author Archive | 910fitness

3/26/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP: 2:00 Row, 6 Spiderman + Reach MOBILITY 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Wrist Stretch, 5L/R Triceps Stretch, 10 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Deadlift (5×3) Add 5lbs from last […]

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3/25/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP: 2:00 Row, 6 Spiderman + Reach MOBILITY 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Wrist Stretch, 5L/R Triceps Stretch, 10 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Bench Press (5×3) Add 5lbs from […]

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3/23/19

Selma CrossFit – CrossFit RX: Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Scale: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutes MS: Crossfit Games Open 19.5 Masters Scaled (55+) […]

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3/22/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARMUP: 2:00 Row 6 L/R Spiderman 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/ R Triceps Stretch, 5 L/R Wrist Stretch, 10 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch F&P: Metcon (Time) FITNESS & PERFORMANCE 10 […]

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3/21/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARMUP: 2:00 Row 6 L/R Spiderman 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/ R Triceps Stretch, 5 L/R Wrist Stretch, 10 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Bench Press (5×3) F&P: Metcon (Time) […]

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3/20/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARMUP: 2:00 Row 6 L/R Spiderman 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/ R Triceps Stretch, 5 L/R Wrist Stretch, 10 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Back Squat (5×3) add 5 lbs […]

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3/19/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARMUP: 2:00 Row 6 L/R Spiderman 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/ R Triceps Stretch, 5 L/R Wrist Stretch, 10 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Push Press (5×3) add 5 lbs […]

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3/18/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARMUP: 2:00 Row 6 L/R Spiderman 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/ R Triceps Stretch, 5 L/R Wrist Stretch, 10 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Deadlift (5×3) Add 5 lbs from […]

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3/15/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARMUP: 2:00 Row 6 L/R Spiderman 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/ R Triceps Stretch, 5 L/R Wrist Stretch, 10 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch F&P: Metcon (AMRAP – Rounds and Reps) […]

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3/14/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARMUP: 2:00 Row 6 L/R Spiderman 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/ R Triceps Stretch, 5 L/R Wrist Stretch, 10 L/R Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Push Press (5×4) add 5lbs from […]

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