June 10, 2017

CrossFit Cliffhangers – CrossFit What movie makes you laugh no matter how many times you watch it? View Public Whiteboard Warm-up Metcon (No Measure) Every Minute on the Minute for 9 Minutes: A-Cal Row x 30 Sec B-Single Arm High Pull (Rt) x 30 Sec C-Single Arm...

June 9, 2017

CrossFit Cliffhangers – CrossFit Name your favorite pizza. View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: Yoga Push Ups x 5 PVC Cuban Press x 10 Then Tabata: Double Unders Activation Single Arm Sumo Deadlift Highpull (3 x 12 Ea) Metcon Metcon...

June 8, 2017

CrossFit Cliffhangers – CrossFit What household chore do you dislike the most? View Public Whiteboard Warm-up Warm-up (No Measure) PVC Pass Throughs x 10 PVC Rotations x 10 Ea PVC Snatch Grip Press x 10 PVC Overhead Squats x 10 Alternating Groiners w/Pause x 5...

June 7, 2017

CrossFit Cliffhangers – CrossFit Tell us about one of your favorite moments, experiences, or memories. Triib emails have been sent, please notify a coach if you have not received it. View Public Whiteboard Warm-up Warm-up (No Measure) 2 Rounds of: Thoracic...

June 6, 2017

CrossFit Cliffhangers – CrossFit What was the last song you listened to? View Public Whiteboard Warm-up Warm-up (No Measure) Run 400M Row 400M Sampson Lunge x 10M Pause Air Squats x 10 Inch Worms + Shoulder Taps x 10M Alternating Groiners w/Pause x 10 Duck Walk...

June 5, 2017

CrossFit Cliffhangers – CrossFit If you had to get a tattoo and it had to be larger than 3″ by 3″, and you could never have it removed, what would you get and where would you get it? View Public Whiteboard Warm-up Warm-up (No Measure) Run 400M Top of...

Couch to 5k Bonus Programming

CrossFit Cliffhangers – Couch to 5K View Public Whiteboard Warm-up Walk 5 minutes Metcon Metcon (Distance) Running20 minutes for quality: Alternate 60 seconds of jogging with 90 seconds of walking. Record the total distance covered in 20 minutes. Cool Down Walk...

June 3, 2017 (At home WOD)

CrossFit Cliffhangers – CrossFit At Home WOD View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds for Quality of: Alternating Groiners x 10 Ea Sumo Inch Worms x 5 Push Up Shoulder Taps x 10 Ea Pogo Hops x 20 Metcon Annie (Time) 50-40-30-20-10...

June 2, 2017

CrossFit Cliffhangers – CrossFit What’s your favorite dessert? View Public Whiteboard Warm-up Warm-up (No Measure) 3 Rounds of: Yoga Push Ups x 5 PVC Cuban Press x 10 Strength Every Minute on the Minute for 9 Minutes A: Single Arm Sumo Deadlift Highpull (3...

June 1, 2017

CrossFit Cliffhangers – CrossFit How did you get that scar? Pick one and explain it. View Public Whiteboard Warm-up Warm-up (No Measure) Stick Game Metcon Metcon (No Measure) 16 Rounds of Tabata 4 Rounds of KBS 4 Rounds of Jumping Lunges 4 Rounds of Hollow Rocks...