Devil’s Plaything

AI- Irvine Newport – CrossFit Warm-up Double Under Practice and Warmup Deadlift Tech Work HSPU Skill Review (Kipping) Metcon (AMRAP – Rounds) 20 min EMOM min 1: 20/10 Cal Row min 2: 30 Double Unders min 3: 8 Deadlifts 225#/185#…

Holiday In Cambodia

AI- Irvine Newport – CrossFit Tabata Warmup 3 (No Measure) Tabata Warmup 20 sec on 10 sec off for 5 Rounds Each Movement *Run 50 Meters *Banded Squats *Mountain Climbers *Hollow Rocks *Back Extensions 1-Mile Run (Time) Max Effort 1-Mile …

Search and Destroy

AI- Irvine Newport – CrossFit Burgener & Skills Transfer (No Measure) Run 200 Meters Junkyard Dog(partner) -Jump Overs -Over Unders Burgener Warm Up (PVC) -Down Up -Elbows High & Outside -Muscle Snatch -Snatch Land -Snatch Drop Skills Transfer (PVC) -Snatch …

Civil War

AI- Irvine Newport – CrossFit Warm-up Coach’s Choice Metcon (Time) Cash in: 800m row 10 Burpees 30 Hang Power Cleans (95#/65#) 10 Burpees 30 S2OH (95#/65#) 10 Burpees 30 GHD Back Ext 10 Burpees 30 OH Squats (95#/65#) 10 Burpees…

CF OPEN WOD 17.5

AI- Irvine Newport – CrossFit Warm-up Coach’s Choice CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capScaled: Men: 9 thrusters, 65# 35 single-unders Women: 9 thrusters, 45#…

Paradise City

AI- Irvine Newport – CrossFit Partner Wallball Warmup 2 (No Measure) Dynamax Ball Partner Warm Up 30 sec for each station Back to back alternating side twists Interlocked feet sit ups Alternating seated chest throws Granny throws Standing overhead throws…

Sweet Child O’ Mine

AI- Irvine Newport – CrossFit Jeffs Gen Warmup 1 (No Measure) 500 Meter Row All exercises done in a 10m space Butt Kickers HighKnees Side Shuffle Karaoka 25 Air Squats Burpee Broad Jumps Inchworms (reach our as far as poss)…

Welcome To The Jungle

AI- Irvine Newport – CrossFit Warm-up (No Measure) Heavy Sledding 3 Rounds Drag 50 meters Pull 50 Meters Push 50 Meters Suitcase Carry 50 metersUse Black Straps For Sled Warmup Sled weight Men 3 plates Sled weight women 2 …

Casey Jones

AI- Irvine Newport – CrossFit Warm-up Coach’s Choice DodgeBall Warmup (No Measure) Dodgeball Warmup 2 rounds 1st Round Is 5 minutes Total Playing Time. Once a player is hit they must step out to the side and complete 5 burpees …