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5/24/17

CrossFit Quiver – CrossFit Warm-up Metcon (AMRAP – Rounds and Reps) Death by strict pull ups Min 1: 1 Min 2: 2 Min 3: 3 Till failure Metcon (AMRAP – Rounds and Reps) EMOM 21 Min 1: 100m Run Min… Read more »

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Thursday 05/25/2017

CrossFit Quiver – CrossFit Warm-up 200m Run/Row 10 Push Up 10 Lunges 10 Sit Ups 10 Pistols 10 Single Leg Deads Back Squat (1 x 20 @ 50% of ORM + 10 lbs) Bent Over Row (5 x 4) Metcon… Read more »

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Tuesday 5/23/17

CrossFit Quiver – CrossFit Warm-up with PCV 15 OH Lunge 15 Good Mornings 15 OHS Deadlift (Work to heavy triple) Metcon (Time) Regionals Event 1 – Scaled 1,200m Run Then, 12 rounds of: 4 strict HSPU 8 chest-to-bar pull-ups 12… Read more »

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Monday 5/22/2017

CrossFit Quiver – CrossFit Warm-up Dynamic Warm Up 10 Push Ups 10 Strict Pull Ups Choose between 1, 2 & A, B. 1: Athlete’s Choice For 10 Min, work a weakness Rope Climb DU HSW HSPU Kipping Pull Up MU/BMU… Read more »

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Fry-yay 5/19/17

CrossFit Quiver – CrossFit Warm-up 20 Lunges 20 Push Ups 10 Russian Twists 10 Superman 5 Strict Pull Ups 5 Burpees Snatch Grip Deadlift (5 x 5) Metcon (AMRAP – Reps) AMRAP 4: Run 400m Max TTB AMRAP 4: Run… Read more »

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Thursday 5/18/17

CrossFit Quiver – CrossFit Warm-up 10 Push Ups 10 GHD Sit Ups 10 Supermans 10 KBS Bench Press (5×5) Metcon (Time) Partnered AMRAP 18 100m Run (both) 20 DU 15 STOH 135/95 10 TTB

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Wednesday 5/17/17

CrossFit Quiver – CrossFit Warm-up 5 min stretch 15 PVC OHS 15 Pull Ups 15 PVC OH Lunge 15 Push Ups Bear Complex Power Clean Front Squat Push Press Back Squat Second Push Press5 x 3 Work to a heavy… Read more »

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Tuesday 5/16/17

CrossFit Quiver – CrossFit Warm-up 5 min stretch 400m Run 25 Side-to-Side Crab Squats (be the crab) https://www.youtube.com/watch?v=0bkd32QgwPU Front and Back 3 Rounds 3 Front Squat @ 70% Move immediately and do 10 Back Squat Metcon (Time) AFAP 50′ DB… Read more »

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Monday 5/15/17

CrossFit Quiver – CrossFit Warm-up 5 min stretch 25 Walking Push Ups 25 Slam Balls 2 Bear Crawls Drop Clean 5 x 2 Start at high hang position and move to catch the clean at the bottom of a squat…. Read more »

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Friday 5/12/17

CrossFit Quiver – CrossFit Warm-up 5 min stretch With a BB 10 Good Mornings 10 OHS 10 Strict Press 10 Power Snatch Snatch Build to a 2-RM Snatch Then Drop back down to 65%, and then… Build to a 1-RM… Read more »

Posted in | Comments Off on Friday 5/12/17