Archive | Workouts

12/1/17

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 Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swings, 6 L/R External Hip Rotation, 6 L/R Ankle Stretch F,P&C: Metcon (Time) FITNESS, PERFORMANCE & COMPETITORS 100 Flutter […]

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11/30/17

Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP: 2:00 Row, 6 spiderman + Reach Mobility 20 PVC Pass Through, 6 L/R External Shoulder Rotation, 6 Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swings, 6 L/R External Hip Rotation, 6 L/R Ankle Stretch F,PC: Metcon (Time) FITNESS, PERFORMANCE & COMPETITORS 5 Rounds 500m […]

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11/29/17

Selma CrossFit – CrossFit WARM : Warm-up (No Measure) WARM UP 2:00 Row, 6 spiderman + reach Mobility 20 PVC Pass Through, 6 L/R External Shoulder Rotation, 6 Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swings, 6 L/R External Hip Rotation, 6 L/R Ankle Stretch STR: Deadlift (8,5,3,1,1,1,5) FIT: Metcon (Time) FITNESS 5 Rounds […]

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11/28/17

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 Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swings, 6 L/R External Hip Rotation, 6 L/R Ankle Stretch F&P: Metcon (Time) FITNESS & PERFORMANCE 5 Rounds 20 cal […]

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11/28/17

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 Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swings, 6 L/R External Hip Rotation, 6 L/R Ankle Stretch F&P: Metcon (Time) FITNESS & PERFORMANCE 5 Rounds 20 cal […]

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11/27/17

Selma CrossFit – CrossFit WARM : Warm-up (No Measure) WARM UP 2:00 Row, 6 spiderman + reach Mobility 20 PVC Pass Through, 6 L/R External Shoulder Rotation, 6 Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swings, 6 L/R External Hip Rotation, 6 L/R Ankle Stretch STR: Bench Press (8,5,3,1,1,1,5) FIT: Metcon (Time) FITNESS 5 […]

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11/22/17

Announcements Gym Hours Next week. Closed Thursday 11/22 Friday 1:00pm class only Happy Thanksgiving!!!!! Selma CrossFit – CrossFit WARM: Warm-up (No Measure) WARM UP 2:00 Row, 6 spiderman + Reach Mobility 20 PVC Pass Through, 6 L/R External Shoulder Rotations, 6 L/R Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swing, 6 L/R External Hip […]

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11/21/17

Announcements Gym Hours Next week. Closed Thursday 11/22 Friday 1:00pm class only Happy Thanksgiving!!!!! Selma CrossFit – CrossFit WARM : Warm-up (No Measure) WARMUP 2:00 Bike, 6 Spiderman + Reach Mobility 20 PVC Pass Through, 6 L/R External Shoulder Rotations, 6 L/R Triceps Stretch, 6 L/R Wrist Stretch, 10 Leg Swing, 6 L/R External Hip […]

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