Archive | Workouts

5/11/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 1:30 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 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch F&P: Metcon (Time) FITNESS and PERFORMANCE 4 […]

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5/10/18

Selma CrossFit – CrossFit View Public Whiteboard WARMM: Warm-up (No Measure) WARM UP 1:30 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 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Back Squat (5×3) F&P: Metcon (Time) […]

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5/9/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 1:30 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 Leg Swings, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Push Press (5×3) FIT: Metcon […]

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5/8/18

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 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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5/7/18

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 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Back Squat (5×3) FIT: Metcon […]

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5/4/18

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, 5 L/R Wrist Stretch, 10 Leg Swing, 5 L/R Ankle Stretch F,P,C: Metcon (Time) FITNESS, PERFORMANCE & COMPETITORS WOD 5 Ring Row – […]

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5/3/18

Selma CrossFit – CrossFit View Public Whiteboard WARM: Warm-up (No Measure) WARM UP 1:30 Bike, 6 Spiderman + Reach Mobility 20 PVC Pass Through, 5 L/R External Shoulder Rotation, 5 L/R Triceps, 5 L/R Wrist Stretch, 10 Leg Swing, 5 L/R Ankle Stretch STR: Back Squat (5×4) F&P: Metcon (Time) FITNESS and PERFORMANCE 21-15-9 Cal […]

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5/1/18

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 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Deadlift (5×4) F&P: Metcon (Time) […]

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4/30/18

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 Leg Swing, 5 L/R External Hip Rotation, 5 L/R Ankle Stretch STR: Bench Press (5×4) FIT: Metcon […]

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4/28/18

Selma CrossFit – CrossFit Competitors View Public Whiteboard COMP: Clean (65%x5, 70%x5, 75%x5, 80%x5) COMP: Clean (65%x5, 70%x5, 75%x5, 80%x5) COMP: Clean (65%x5, 70%x5, 75%x5, 80%x5)

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