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Tuesday 06/13/2017

CrossFit Quiver – CrossFit Warm-up 5 min stretch 10 Burpees 12 WB 14 Sit Up 16 JJ Drop Clean 5 x 2 Start at high hang position and move to catch the clean at the bottom of a squat. https://youtu.be/hmt2A8P16Aw… Read more »

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Thursday 06/08/2017

CrossFit Quiver – CrossFit Warm-up 25 Cal Row 10 C2B 20 Push Up 8 Super Man 15 KBS 6 Burpee Back Squat 1 x 10 @ 30% 1 x 10 @ 40% 1 x 5 @ 50% 1 x 5… Read more »

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Wednesday 06/07/2017

CrossFit Quiver – CrossFit Warm-up 5 Min Stretch 25 Push Ups 30 BB Good Morning 2 x X-Band Walk (https://www.youtube.com/watch?v=0PHk5ePgzak) Metcon (Time) Running Clock: At 0:00 800m Run 15 Squat Clean 135/95 50′ HS Walk At 10:00 10 Squat Clean… Read more »

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Tuesday 06/06/2017

CrossFit Quiver – CrossFit Warm-up 5 Min Stretch Agility Ladder 50 Sit Up Max unbroken set of Push Ups, smooth and controlled. Front Squat @ BW (AMRAP – Reps) Max Reps @ Body Weight 4 Min Time CapScaled: 75% BW,… Read more »

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Monday 06/05/2017

CrossFit Quiver – CrossFit Warm-up 10 Push Ups 10 Handstand Shoulder Taps 200m Run/Row 20 Sit Ups 10 Burpees HSPU Work Chose one: 6 x 3 Strict Deficit HSPU on parallette bars 5 x 4 Strict DHSPU with plates 4… Read more »

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Friday 06/02/2017

CrossFit Quiver – CrossFit Warm-up 200m Run 15 WB 15 Walking Lunge 200m Run 5 Inch Worm Metcon (Time) 12 Rounds 1 Rope Climb 2 OHS @ 135/95 3 Power Cleans 4 Push Jerk 5 HSPU 6 Sit Up 7… Read more »

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Thursday 06/01/2017

CrossFit Quiver – CrossFit Warm-up 5 Min Stretch Burgener Warm Up 1. Down and “FINISH”: SPEED THROUGH THE MIDDLE 2. Elbows High and Outside: KEEP THE BAR CLOSE 3. Muscle Snatch: STRONG TURNOVER 4. Snatch Lands (Power – 2”, 4”,… Read more »

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Wednesday 05/31/2017

CrossFit Quiver – CrossFit Warm-up 5 Min Stretch Run 50m @ 50% Rest 30 Sec Run 50m @ 60% Rest 30 Sec Run 50m @ 70% Rest 30 Sec Run 50m @ 80% Rest 30 Sec Run 50m @ 90%… Read more »

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Tuesday 05/30/2017

CrossFit Quiver – CrossFit Warm-up 200m Run/Row 10 Supermanbananas 5 Inch Worm 10 Push Up 200m Run/Row 15 Walking Lunges Back Squat (1 x 20 @ 50% of ORM) Sumo Deadlift (Work to a heavy triple) Metcon (Time) AFAP Chipper… Read more »

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Fryday 05/26/2017

CrossFit Quiver – CrossFit Warm-up 20 Burpees Strict Press 1 x 2 @ 40% 1 x 2 @ 50% 1 x 2 @ 60% 1 x 2 @ 70% 1 x 2+ @ 80% Metcon (AMRAP – Reps) AMRAP 3:… Read more »

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