Month: December 2014

12/31/14

CrossFit OLAF – CrossFit WE WILL BE MAXING OUT OUR BACK SQUAT, FRONT SQUAT, AND SHOULDER PRESS THIS WEEK. Warm-up 15min. Modified Catalyst Warm-up (No Measure) 1-2min. warm-up movement of coaches choice 8-Wrist circles(each direction) 8-Elbow circles(each direction) 8-Arm circles(each direction) 8-Over & back 8-Arm rotations(each direction) 8-Tricep stretch side-bends(each direction) 8-Trunk rotations(each direction) 8-Bow …
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12/30/2014

CrossFit OLAF – CrossFit Warm-up 25 mins Dynamic Mobility (No Measure) Couch stretch touch and press to floor Straight arm Down Dog→Seal Duck walk Spiderman lunge (bounce, circle, horse bow) Lunge and twist Kossack Straddle stretch Pigeon lunge Roll back →pancake Bridge→pancake GIP 12/30/2014 (No Measure) SECTION 1 40 Push-ups (staggered, diamond pike, reverse) 10 …
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12/29/14

CrossFit OLAF – CrossFit WE WILL BE MAXING OUT OUR BACK SQUAT, FRONT SQUAT, AND SHOULDER PRESS THIS WEEK. Warm-up 15min. Modified Catalyst Warm-up (No Measure) 1-2min. warm-up movement of coaches choice 8-Wrist circles(each direction) 8-Elbow circles(each direction) 8-Arm circles(each direction) 8-Over & back 8-Arm rotations(each direction) 8-Tricep stretch side-bends(each direction) 8-Trunk rotations(each direction) 8-Bow …
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Team WOD

CrossFit OLAF – Team WOD Metcon Metcon (AMRAP – Reps) Team WOD

12/26/14

CrossFit OLAF – CrossFit Warm-up 10min. Modified Catalyst Warm-up (No Measure) 1-2min. warm-up movement of coaches choice 8-Wrist circles(each direction) 8-Elbow circles(each direction) 8-Arm circles(each direction) 8-Over & back 8-Arm rotations(each direction) 8-Tricep stretch side-bends(each direction) 8-Trunk rotations(each direction) 8-Bow & Bend 8-Hip circles(each direction) 8-Iron cross(each leg) 8-Scorpion(each leg) 8-Walking lunge & twist(each leg) …
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