Month: March 2015

4/1/14

CrossFit OLAF – CrossFit WE WILL BE MAXING OUT OUR BACK SQUAT, PULL-UPS OR MUSCLE-UPS, 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 …
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3/31/15

CrossFit OLAF – CrossFit WE WILL BE MAXING OUT OUR BACK SQUAT, PULL-UPS OR MUSCLE-UPS, FRONT SQUAT, AND SHOULDER PRESS THIS WEEK. Warm-up 15min. Gymnastics Warm-up (No Measure) 30sec.-1min. movement of coaches choice 8-Neck rolls 8-Wrist circles 8-Wrist extensions (forward and overhead) 8-Arm circles (forward and back) 4-Trunk rotations (straddle) 4-Straddle bow trunk rotation 4-Straddle …
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3/20/15

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

3/27/15

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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