CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)10 Rounds 1:00 Bike Erg 10 Strict Chin Ups 1:00 Ski 10 Dumbbell Bench Press (2x70/50) 4 sets: 7 Tempo Single Arm Dumbbell Rows at RPE8 [...]
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side [...]
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side [...]
CrossFit FC East - BodybuildingView Public WhiteboardBodybuilding RPE ScaleRPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min AMRAP Partner 1 Bike Erg or Air Bike Partner 2 15 Jump Rope Singles (or jumping jacks) 3 Box step ups each side 10 sec Sandbag [...]
CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)AMRAP 15 Minutes moving at moderate pace: 150ft Double Dumbbell (or Kettlebell) Farmers Carry (2x70/50) 20 Push Press (95/65) 250m Row -rest 3-5 minutes- [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry Then 3 Rounds :30 Ski or Row 3 Light Dumbbell Thrusters 3 Dead Bugs (left + right = 1) 3 Iron Cross (left + right = [...]
CrossFit FC East - BodybuildingView Public Whiteboard ()Warm-up (No Measure)Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Monostructural (Time)50-35-20 (40-28-16 Women’s Calories) Cal Ski Cal Row Cal [...]
CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Cross Over Symmetry Then Row Warm Drill :30 Arms only :30 Legs only :30 Full Body :30 Arms only :30 Legs only :30 Full BodyMetcon (AMRAP - Rounds [...]
CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side [...]