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10/18/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT 10 Pike Shoulder Taps 8 RKBS :60 Second Plank :20 Second L-SitWeightliftingWarm-up (No Measure)12 EMOM 1) 3-5 Strict HSPU 2) 15 Hollow Rocks 3) 5-8 Supinated Pull-Ups 4) 10 Hollow Hold Straight Arm Lat Pull DownsMetconMetcon (Time)4RFT Down Sled Sprint (4)45/(4)25…

10/17/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT 10 Single Leg Glute Bridge/Leg :20 Wall Sit 10 Ring RowsWeightliftingFront Squat (3x2 @32x1)Pull-ups (3x6-8 @3003)MetconMetcon (Time)3RFT 12 Back Squats 115/85 400m Run 15 Unbroken Pull-upsMobilityWarm-up (No Measure)1 minute at each stretch 1) Pigeon/Leg 2) Ankle Distraction/Side 3) Childs Pose

10/16/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 3RNFT 8 Sumo Inchworms 12 Jump Squats :30 Bike Sprint 100m RowMetconMetcon (Time)3RFT 30/25 Cal Row 25 Burpee Box Jumps 24/20 20/18 Cal Bike 50 Unbroken D.U. (If the rope stops spinning must restart the D.U.)Accessory WorkWarm-up (No Measure)3 Sets 10 Banded…

10/15/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT 8 DB Floor Press 10 Banded Pull Aparts 33FT Ostrich WalkWeightliftingBench Press (Build to a heavy single in 12 minutes)MetconMetcon (Time)12-9-6 DB Push Press (Left) 200m Run DB Push Press (Right) 200m RunCore StrengthWarm-up (No Measure)2 Sets 20 Dual KB Front…

10/12/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT 8 Banded Face Pulls 10 Jump Squats 10 KB RDL 5 Broad JumpsWeightliftingClean (10 EMOM Double 2 Seconds In Catch )MetconMetcon (Time)For Time 50 Air Squats 400m Run 30 Slamballs 30/20 20 Pull-ups 30 Slamballs 30/20 400m Run 50 Air SquatsAccessory…

10/10/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 2RNFT 15FT Monster Walk 33FT Reverse Duck Walk 12 Glute BridgesWeightliftingFront Squat (3x3 @32x1)Pull-ups (3x6-8 @3003)MetconMetcon (Time)15-12-9 Hang Power Snatch 95/65 30-24-18 WB's 20/14MobilityWarm-up (No Measure)1 Minute At Each Stretch 1) Pigeon/Leg 2) Frog 3) Archer

10/09/2018

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CrossFit El Cid - CrossFitWarm-upWarm-up (No Measure)400m Run 3RNFT 8 Banded Face Pulls 5 Wall Slides 10 RKBS :30 Second Bike Sprint 8 No-Push BurpeesMetconMetcon (Time)5RFT 12 Deadlifts 115/85 25 D.U. 9 Hang Power Cleans 25 D.U. 400m RunAccessory WorkWarm-up (No Measure)3 Sets 10 Supinated Band Pull Aparts 10 Seated…