Blog

Thursday 4/27/2017

CrossFit Quiver – CrossFit Warm-up 200m Run 50 Lunges 50 Push Ups Back Squat (3 x 10 @ 75%) Metcon (Time) In rounds: 20-15-10-5: Hang Squat Clean 40-30-20-10 seconds: L-Sit 80-60-40-20: DURx: 95/65 Scaled: 65/45 Hint: 20 HSC, to 40… Read more »

Posted in | Comments Off on Thursday 4/27/2017

Wednesday 4/26/2017

CrossFit Quiver – CrossFit Warm-up 5 Min Stretch Bergener Warm Up Snatch Pull 5 x 1 @ 85% 5 x 3 @ 90% Athlete’s Choice (10 mins) Work a weakness HSW DU Bar/Ring MU HSPU/Pull up Kip Metcon (Time) AFAP:… Read more »

Posted in | Comments Off on Wednesday 4/26/2017

Tuesday 4/25/2017

CrossFit Quiver – CrossFit Warm-up 25 Pull Ups 25 Squats 25 Push Ups 25 Sit Ups Power Clean + Front Squat 1 x 2 @ 60% 1 x 2 @ 65% 1 x 2 @ 70% 2 x 2 @… Read more »

Posted in | Comments Off on Tuesday 4/25/2017

Friday 4/21/2017

CrossFit Quiver – CrossFit Warm-up 400m Run/Row 10 Burpees 10 TTB 400m Run/Row 10 WB 10 Push Up Snatch Balance (5 x 5) DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# /… Read more »

Posted in | Comments Off on Friday 4/21/2017

Thursday 4/20/2017

CrossFit Quiver – CrossFit Warm-up 15 Push Up 15 Calorie Row/200m Run 15 Pull Up 15 Squat Muscle-ups (8) Work your muscle ups. Do as few sets as possible. Bench Press (5 x 2 @ 85%) Overhead Squat (7 x… Read more »

Posted in | Comments Off on Thursday 4/20/2017

Wednesday 4/19/17

CrossFit Quiver – CrossFit Warm-up 2 Rounds 8 OHS 45/35 8 Back Squats 200m Run Box Squats (5 x 2 @ 85%) Warm up with a light set of 5 Metcon (AMRAP – Rounds and Reps) EMOM 8 20 DU… Read more »

Posted in | Comments Off on Wednesday 4/19/17

Tuesday 4/18/17

CrossFit Quiver – CrossFit Warm-up 2 Rounds Bear Crawl 10′ HSW 10 Walking Lunges Handstand Push-ups Practice your kip Strict Press (3 x 3 @ 80%) Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155#… Read more »

Posted in | Comments Off on Tuesday 4/18/17

Monday 4/17/2017

CrossFit Quiver – CrossFit Warm-up 5 Min Stretch 10 Lunges 100m Run 10 TTB 100m Run 10 Lunges Front and Back 3 Rounds 3 Front Squat @ 70% Move immediately and do 10 Back Squat Metcon (AMRAP – Reps) AMRAP… Read more »

Posted in | Comments Off on Monday 4/17/2017

Saturday

CrossFit Quiver – CrossFit Metcon (Time) 400m Run 50 Russian KBS 53/35 50 Pull Ups 50 Wall Ball 50 Push Ups 50 Box Jumps 400m Run

Posted in | Comments Off on Saturday

Friday 4/14/17

CrossFit Quiver – CrossFit Warm-up 5 min stretch 15 Jumping Lunges 10 Slam Balls 5 Burpees Warm-up 3 x 5 Snatch Liftoff 65/55 Start in the snatch position from the floor. Grab the bar with a hook grip, and load… Read more »

Posted in | Comments Off on Friday 4/14/17