Kalamazoo Strength & Conditioning – CrossFit View Public Whiteboard Metcon (No Measure) 5k trail walk. *Every 5min stop and complete 10 air squats @ 22X1 tempo This is active recovery. Not “for time” The post August 27, 2020 appeared first on Warrior CrossFit 269 ..read more

Kalamazoo Strength & Conditioning – CrossFit View Public Whiteboard CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions. To learn more about CHAD click here The post August 26, 2020 appeared first on Warrior CrossFit 269 ..read more

Kalamazoo Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) 2x 1min plank 1min goblet squat hold 1min down dog 1min jog in place Metcon (Time) For time, broken up as you choose 4-minute wall sit 300 mountain climbers 250 lunges 200 sit-ups 150 jump jack The post Aug. 25, 2020 appeared first on Warrior CrossFit 269 ..read more

Kalamazoo Strength & Conditioning – CrossFit View Public Whiteboard Warm-up (No Measure) 4min run into… 3x 10 lunges/step ups 5 inch worms 5 side plank marches/side (SLOW) :30 plank + 4min run Metcon (AMRAP – Rounds and Reps) AMRAP 20 5 push-ups 10 rKBS 15 squats Rx+ Mod: AMRAP 20 5 handstand push-ups 10 KBS 15 goblet squats Mod AMRAP 20 5 box/knee push-ups 10 rKBS 15 box squats The post Aug. 24, 2020 appeared first on Warrior CrossFit 269 ..read more

Kalamazoo Strength & Conditioning – CrossFit View Public Whiteboard Warmup H (No Measure) – 2 Minutes Couch Stretch (1 /side) – 2 Minutes Double Unders Practice – 2 Minutes Goblet Squat Hold – 10 Burpees *modify couch stretch for lunge outside Metcon (AMRAP – Reps) 4x :30 AMRAP push-ups 1min rest :30 AMRAP V ups 1min rest Metcon (Time) 5x 30 walking lunges 20 KBS 10 burpees 400m run GOAL: 20min CAP: 30min Mod. 1 5x 20 walking lunges 20 KBS 10 burpees 300m run Mod. 2 4x 20 walking lunges 15 KBS 10 burpees 200m run The post August 21, 2020 appeared first on Warrior Cross ..read more

Kalamazoo Strength & Conditioning – CrossFit View Public Whiteboard Metcon (No Measure) 10min easy jog + 10x :30 run @ 80% 1:30 run @ 50% / EASY + 10min cool down The post August 20, 2020 appeared first on Warrior CrossFit 269 ..read more

Kalamazoo Strength & Conditioning – CrossFit View Public Whiteboard Warrior Warm Up (No Measure) 3min monostructural (jog/bike/row) + 3min mobility / foam rolling Clean Complex (5 sets. Build each round if possible. ) Complete each set unbroken Power Clean + 2 FS + Above knee squat clean + jerk Metcon (Time) 2x 50 DUs 30 squats 20 hollow rocks The post August 19, 2020 appeared first on Warrior CrossFit 269 ..read more

Kalamazoo Strength & Conditioning – CrossFit View Public Whiteboard Warrior Warm Up (No Measure) 3min monostructural (jog/bike/row) + 3min mobility / foam rolling Warm-up (No Measure) 4x :30 squats :30 plank :30 lunges :30 crawl Metcon (5 Rounds for time) Every 5min x 5 10 burpees over bar 10 thrusters (95/65) 10 burpees over bar All sets the same pace. Don’t come out too hot. The post August 18, 2020 appeared first on Warrior CrossFit 269 ..read more

Kalamazoo Strength & Conditioning – CrossFit View Public Whiteboard Warrior Warm Up (No Measure) 3min monostructural (jog/bike/row) + 3min mobility / foam rolling Warm-up (No Measure) 3x 10 bird dogs w/2 sec pause 10 reaching goblet squats 5 sqt cln thruster w/ball Metcon (Time) 4x 40 DUs 4 sandbag cleans 40′ sandbag carry 4 sandbag squats The post August 17, 2020 appeared first on Warrior CrossFit 269 ..read more

Kalamazoo Strength & Conditioning – CrossFit View Public Whiteboard Metcon (9 Rounds for reps) 3x 1min Deadlift for reps (315/220) 2min rest 1min SA S2OH for reps (1/2 BW) 2min rest 1min stone carry for reps distance (30′) 2min rest *Begin at any station *modify weight as needed *score each station individually The post August 15, 2020 appeared first on Warrior CrossFit 269 ..read more