Posts by Matthew Hamilton

CrossFit Staines – CrossFit View Public Whiteboard CROSSFIT GAMES WEEKEND YA’LL Warm-up (No Measure) AMRAP x 5 8 Shoulder Dislocations 6 Dynamic Kip Swings 6 OH Squats / Front Squats 6 Strict Press Metcon (Time) FRIENDLY FRAN-ISH 2 ROUNDS FOR…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) 1 Round: 200m Run 8 RDL’s 8 Hang Muscle Clean 8 Hang Power Clean 8 Strict Press 8 Push Press 8 Push Jerk 200m Run “9/11” (Time) FOR TIME 2001m…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) 3 Rounds (5 min cap) 8 Up-Downs 10 Alt Cossack Squats 12 Air Squats Back Squat (1×2) 15 mins to build to a new 2RM Back Squat Metcon (Time) E3MOM…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) AMRAP x 5 10 Tuck Jumps 10 Tempo Strict Press 20 Jumping Jacks Shoulder Press (1×2) 15 mins to build to a new 2RM Strict Press Metcon (Time) FOR TIME:…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) 2 Rounds 12 Plank KB Taps 6 Groiners 6 KB Deadlift 6 Goblet Squats 1 Round 10 RDL’s 8 Tempo Deadlifts (0303) Deadlift (1×2) 15 mins to build to a…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) 1 Round: 25ft High Knees 25ft Buttkickers 10 Scap Pullups 10 Scap Pushups 5 Inchworms 200m Jog Wade (Time) For time, wearing a 20-lb. vest or body armor: Run 1,200…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Row/Bike 1:00 (EZ) Into… AMRAP x 3 MINUTES 3 Inchworms 10 Groiners 10 Air Squats Row/Bike 1:00 (Mod) AMRAP x 3 MINUTES 3 Kang Squats 10 Elbow Punches 10…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) ON A 5:00 RUNNING CLOCK… 100m Jog 30 Jumping Jacks 30 Mountain Climbers 30 Butt Kickers 30 High Knees 30 Shoulder Taps Workout Metcon (Time) EVERY 3:00 x 10…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM x 6 1: 20 Shoulder Taps + Plank Hold 2: 10 DBL DB Deadlifts + Front Rack Hold into 90 secs DU Practice Shoulder Press (1×2) 1×6 @ 70%…

CrossFit Staines – CrossFit View Public Whiteboard Warm-up (No Measure) EMOM x 8 1: 6 Front Squats + 6 Strict Press 2: 8 No Feet Muscle Squat Clean* + 6 Push Jerks* FOCUS ON DROPPING FAST UNDER THE BACK IN…