Month: April 2015

5/1/15

CrossFit OLAF – CrossFit Warm-up 12min. Warm-up Coaches Choice (No Measure) 2min. of a movement or movements of the coaches choice. GIP 2 (No Measure) 10min. to get through 2 rounds Every min. you switch sections Section 1 12- Calf Pumps (6,6) 30sec. bottom of a OH squat Section 2 10-V-ups or Lemon squeezers 3-Pretzel …
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4/30/15

CrossFit OLAF – CrossFit Warm-up 12min. Coaches add cat-cows into the warm-up Warm-up Coaches Choice (No Measure) 2min. of a movement or movements of the coaches choice. GIP 1 (No Measure) 10min. to get through 2 rounds Every min. you switch sections Section 1 12- Calf raises (straight,in,out)(4,4,4) 30sec. bottom of a squat Section 2 …
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4/29/15

CrossFit OLAF – CrossFit Warm-up 12min. Warm-up Coaches Choice (No Measure) 2min. of a movement or movements of the coaches choice. GIP 2 (No Measure) 10min. to get through 2 rounds Every min. you switch sections Section 1 12- Calf Pumps (6,6) 30sec. bottom of a OH squat Section 2 10-V-ups or Lemon squeezers 6-Pretzel …
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4/28/15

CrossFit OLAF – CrossFit Warm-up 12min. Warm-up Coaches Choice (No Measure) 2min. of a movement or movements of the coaches choice. GIP 1 (No Measure) 10min. to get through 2 rounds Section 1 18- Calf raises (straight,in,out)(6,6,6) 6-RDL w/ leg swing (3 each side) 30sec. bottom of a squat Section 2 30sec. Hollow Hold 30sec. …
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4/27/15

CrossFit OLAF – CrossFit Warm-up 12min. Warm-up Coaches Choice (No Measure) 2min. of a movement or movements of the coaches choice. GIP 2 (No Measure) 10min. to get through 2 rounds Section 1 24- Calf Pumps (straight,bent knee)(6,6,6,6) 10-Spidermans with a hamstring stretch(5 each side) 30sec. bottom of a OH squat Section 2 18-V-ups or …
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