180331

CrossFit Eagle River - CrossFit L.I.F.EWarm-upUpper Body Warm Up 6 (No Measure)2 Rounds 30 DU/60 Singles 15 Band Pull Aparts 10 SH 90 External Rotations 5 Plyo Push Ups/RegWeightliftingA: Incline Bench (3x10)https://youtu.be/zfcj-tYcEUYA: Banded Face Pulls...

180330

CrossFit Eagle River - CrossFit L.I.F.EWarm-upTic Tac Toe (No Measure)WeightliftingA: Speed Back Squat (4x3)https://youtu.be/HgVPiJAm6ZcA: Single Arm DB Cross Body RDL (3x8 Heavy)https://youtu.be/lQEjT0ezT0gB: Sumo Speed Deadlift (4x3)https://youtu.be/hMCA-zzedzYB: DB...

Rest Day

CrossFit Eagle River - CrossFit L.I.F.EROMWOD (No Measure)Metcon (No Measure)Mobilize Swim, Bike, Run... Stay Active and have some fun

180328

CrossFit Eagle River - CrossFit L.I.F.EWarm-upThe Chan Warm Up (No Measure)https://youtu.be/sI8h1xNUxcE 20 Behind the back JJ 20 Front to Back JJ 8 Alt Instep Stretch to Turn (Dab) 12 Alt Leg Lateral Lunges 10 Rotational Swings 4-1 Walkout Push Ups Arm Circles Forward...

180327

CrossFit Eagle River - Student AthleteWarm-upLower Body Warm Up 5 (No Measure)3x 10 KB Goblet Squats 3x 10 SA KB Bent Over Row (Each Arm) 3x 10 KB Crossbody DL(5 Each Arm)WeightliftingA: Deadlift (10x8x6x4)Lift will start @65% of your 1RM then 70 75 and 80. Start...

180324

CrossFit Eagle River - CrossFit L.I.F.EWarm-upWarm-up (No Measure)Mobility Light 250m Row 10 BTN Band Pull Aparts 10 Goblets Squats 10 Ring Rows 5 Clapping Push UpsMetconCrossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP - Reps)Complete as many reps as possible in 7...

180323

CrossFit Eagle River - CrossFit L.I.F.EWarm-upHinshaw Warm Up (No Measure)Down and Back High Knee Karaoke Knee to Chest Forward Facing Over the Hurdle Figure 4 Lunge to Reach to Twist Leg Kicks High Knees Butt Kicks Straight Leg Side Step Side Step Jumping Jack...

180321

CrossFit Eagle River - CrossFit L.I.F.EWarm-upWarm-up (No Measure)2 x - 30 sec L – sit 2 x 10 each - Cossack Squats 2 x 10 – Glute Bridges 2 x 5 each – Explosive Lunge JumpsWeightlifting3 Stop Halting Snatch Deadlift (3x3x3x3x3)Below Knee Above Knee Below The Hip2-3...

180319

CrossFit Eagle River - CrossFit L.I.F.EWarm-upTotal Body Barbell (No Measure)WIth a Empty Barbell 2x10 Position 2 Power Snatch 2x10 Bent Over Row 2x10 Front Squat 2x10 Shoulder Press5 MinWeightliftingBack Squat (5x5x5x5x5)Take 5 Min Warm Up to 60% of you 1RM Then...

180316

CrossFit Eagle River - CrossFit L.I.F.EMobilityROMWOD (No Measure)Moose Run (No Measure)Front 9 Row Team Row10 min capSkills and DrillsKettlebell Snatch (Practice mastering the KB Snatch)Kettlebell Clean (Practice mastering the KB Clean)Metcon (No Measure)KB Flow 11...

180314

CrossFit Eagle River - CrossFit L.I.F.EMobilityROMWOD (No Measure)Warm-upFarmers and Lumberjacks (No Measure)Half the class flips the cones up, the other half flips them down. Stop the music every 20 secs or so to see who wins. Losing team does 5 burpees(No Push Up),...

180313

CrossFit Eagle River - CrossFit L.I.F.EWarm-upJumprope Warm-up 1 (No Measure)1 Min Jumprope Singles 10 Single Arm Push W/ Slider 1 Min Jumprope 1 Min Alt Right/Left 10 Sit Ups 1 Min Jumprope Dancy Dance or Double Unders 10 Mountain Climbers (4 Count)WeightliftingA:...

180312

CrossFit Eagle River - CrossFit L.I.F.EMobilityROMWOD (No Measure)12 MinWarm-upDynamic Warm Up 2 (No Measure)2x 5 Prisoner Push up/Squats 2x 10m Butt Kickers 2x 10m Samson Stretch 2x 10m Caterpillars 2x 10m Over the Fence/Under 2x 3 Vertical Jump to Broad5...

180310

CrossFit Eagle River - CrossFit L.I.F.EWarm-upPower Upper Body Warm Up 4 (Bench/OH) (No Measure)2 x 10 – Band Front Raise to Pull Apart Behind the Neck 2 x 8 each – NG SA OH press 2 x 10 each – Renegade Row 2 x 5 - Med Ball Slam https://youtu.be/GApWyeWJMCcSkip Med...

180309

CrossFit Eagle River - CrossFit L.I.F.EMobilityMobility 5 (No Measure)1 Min Standing Straddle 1 Min Right Side Dragon 1 Minute Right Side Pigeon 1 Min Left Side Dragon 1 Minute Left Side Pigeon 1 Minute Downward DogWhat is one item that you really should throw away,...

180307

CrossFit Eagle River - CrossFit L.I.F.EMobilityROMWOD (No Measure)Warm-upDynamic Warm Up 1 (No Measure)2x10m High Knees 2x10m Butt Kickers 2x10m Leg Kick 2x10m Air-Bass Lol 2x10m Walking Lunge 2X10m Side Lunge 2x10m Broad JumpSnatch Warm Up (Advanced) (No Measure)5...

180306

CrossFit Eagle River - CrossFit L.I.F.EWarm-upLower Body Warm Up 2 (No Measure)3x 10 Single Leg Box Squats 3x 10 Bird Dog Push Ups 3x 10 Crossbody DB Deadlifts5 MinWeightliftingA: Deadlift (12x10x8x6)Start off @65 then 70 75 80 Control your barbell from top to...

180305

CrossFit Eagle River - CrossFit L.I.F.EWarm-upUpper Body Warm Up 1 (No Measure)3x10 Half Kneeling Single Arm Landmine Press 3x10 Scapular Push Ups 3x10 Jumping Squats5 MinWeightliftingA: Shoulder Press (12x10x8x6)65% 70% 75% 80% Minus 5% if 65 is...

180303

CrossFit Eagle River - CrossFit L.I.F.EWarm-upWarm-up (No Measure)2x10 Barbell Push Press 2x10 Prisoner Squats 2x10 Bird Dog Push Ups 2x5 Knee Jump/Box JumpsMetconCrossfit Games Open 18.2 (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35...

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