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 step R/L * 10 [...]

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 that provides a moderate [...]

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- 3 sets: 12 Dumbbell [...]

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 hold (or wall ball [...]

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 = 1) 3 World's Greatest [...]

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 Bike Erg Athletes Notes [...]

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 step R/L * 10 [...]

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 and Reps) 20 min [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)Every Minute (21 Minutes) 7 Rounds Minute 1: 10-15 Heels Elevated Goblet Squat (50/35) Minute 2: 8-12 Medicine Ball GHD Sit Ups (20/14) Minute 3: 30 second Sled [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds :30 Row 5 PVC Pass Throughs 5 PVC Around the Worlds, each direction 5 PVC Good Mornings 5 Air Squats Then 3 Rounds 5 light Wall Balls 6 light Alternating [...]