Archive | Workouts

10/23/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 1:00 Bike, 6 Spiderman + Reach MOBILITY 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 (5×5 @ […]

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10/22/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARMUP 2:00 Row, 6 Spiderman + Reach MOBILITY 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 (5×5 @ 70%) FIT: […]

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10/19/18

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 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 […]

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10/18/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 2:00 Bike, 6 Spiderman + Reach MOBILITY 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 (5×5 @65%) […]

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10/17/18

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 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 (5×5 @65%) […]

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10/16/18

Selma CrossFit – CrossFit View Public Whiteboard WARM : Metcon (No Measure) WARM UP 2:00 Bike, 6 Spiderman + Reach MOBILITY 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 […]

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10/15/18

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 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 (5×5 @ […]

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10/12/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARMUP 2:00 Bike, 6 Spiderman + Reach MOBILITY 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,C: Metcon (Time) FITNESS, PERFORMANCE and […]

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10/11/18

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 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 (5×5 @65%) F&P: […]

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10/10/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 2:00 Bike, 6 Spiderman + Reach MOBILITY 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 (5×5 @ […]

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