Archive | Workouts

2/20/19

Announcements The 2019 CrossFit Open starts Thursday. We will be doing the Open Workout Friday night at 6:00pm. Come and do the workout or come support the members who are participating !!!!!! Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) 2:00 Row, 6 Spiderman+Reach Mobility 20 PVC Pass Through, 5 L/R External […]

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2/19/19

Announcements The 2019 CrossFit Open starts Thursday. We will be doing the Open Workout Friday night at 6:00pm. Come and do the workout or come support the members who are participating !!!!!! Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) 2:00 Row, 6 Spiderman+Reach Mobility 20 PVC Pass Through, 5 L/R External […]

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2/18/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) 2:00 Bike, 6 Spiderman+Reach Mobility 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Wrist Stretch, 10 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Bench Press (4×2 @ 90%) Fit: Metcon (Time) FITNESS 5 Rounds 10 Sumo […]

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2/15/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) 2:00 Bike, 6 Spiderman+Reach Mobility 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Wrist Stretch, 10 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch F,P,C: Metcon (Time) FITNESS, PERFORMANCE & COMPETITOR 500m Row or Ski ERG 5 Rounds […]

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2/14/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) 2:00 Bike, 6 Spiderman+Reach Mobility 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Wrist Stretch, 10 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Deadlift (4×2@85%) F&P: Metcon (Time) FITNESS & PERFORMANCE 5 Rounds 8 Bike 15 […]

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2/13/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) 2:00 Bike, 6 Spiderman+Reach Mobility 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Wrist Stretch, 10 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Bench Press (4×2@85%) F&P: Metcon (Time) FITNESS & PERFORMANCE 10-1 Goblet Squat Row […]

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2/12/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) 2:00 Bike, 6 Spiderman+Reach Mobility 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Wrist Stretch, 10 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Push Press (4×2@85%) F&P: Metcon (Time) FITNESS & PERFORMANCE 6 Rounds 5- L/R […]

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2/11/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) 2:00 Bike, 6 Spiderman+Reach Mobility 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Wrist Stretch, 10 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Back Squat (4×2@85%) F&P: Metcon (Time) FITNESS and PERFORMANCE 6 Rounds 10 cal […]

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2/8/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) 2:00 Bike, 6 Spiderman+Reach Mobility 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Wrist Stretch, 10 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch F,P,C: Metcon (AMRAP – Rounds and Reps) FITNESS, PERFORMANCE and COMPETITOR 18:00 10 LM […]

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2/7/19

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) 2:00 Bike, 6 Spiderman+Reach Mobility 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Wrist Stretch, 10 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Push Press (5×3@80%) F&P: Metcon (Time) FITNESS and PERFORMANCE 1 ROUND (Row or […]

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