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09/21/2017

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Announcements9/23 - Pub Cruise!!!Placerville CrossFit - CrossFitWarm-up(05:00-15:00) 200 Meter Run :30 Seconds Walkouts :30 Seconds Air Squats :30 Seconds Active Spidermans :30 Seconds Active Samson :30 Seconds Down Dog with Foot Pedal 100 Meter Run :20 Seconds Walkouts :20 Seconds Air Squats :20 Seconds Active Spidermans :20 Seconds Active Samson…

09/20/2017

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Announcements9/23 - Pub Cruise!!!Placerville CrossFit - CrossFitWarm-up30 Second Rotations x 2 Active Spidermans Active Samson Inch Worms Air Squats “Barbell Warmup” 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front SquatsWeightliftingHang Power Clean (EMOTM 0-5mins)(2-2-2-2-2) Ascending in weight every minute, so, if…

09/19/2017

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Announcements9/23 - Pub Cruise!!!Placerville CrossFit - CrossFitWarm-up05:00-10:00 200 Meter Run 10m Line Drills: Quad Stretch Knee to Chest Solider Kicks Side Lunge Cradle Stretch Walking Samson Walking Spidermans Inch Worms 3 Air Squats + Broad Jump High Knees (20m) Butt Kickers (20m) Skip for Height (20m)Weightlifting15:00-25:00Back Squat (5-5-5-5-5)Ascending in weight,…

09/18/2017

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Announcements9/23 - Pub Cruise!!!Placerville CrossFit - CrossFitWarm-up1 Minute Jump Rope 1 Minute Active Spidermans :45 second Jump Rope :45 seconds Push-ups to Down Dog :30 second Jump Rope :30 seconds Air Squats followed by… Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged…

09/16/2017

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Announcements9/23 - Pub Cruise!!!Placerville CrossFit - CrossFitWarm-up:30 Seconds – :20 Seconds – :10 Seconds 30 seconds through all movements, then 20 seconds, then 10 seconds. Active Spidermans Active Samson Push-up to Down Dog Air Squats BootstrapsWODBarbara (Time)Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Squats *3-minute rest…

09/15/2017

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Announcements9/23 - Pub Cruise!!!Placerville CrossFit - CrossFitWarm-up2 Rounds: 30 Seconds Each Active Spidermans Active Samson Air Squats Push-up to Down Dog Cossack Squats PVC Pass Throughs Barbell Warmup performed with empty barbell 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Overhead Squats 5 Stiff-Legged Deadlifts…