CrossFit Hell's Kitchen

MONDAY 3.6.2017 STRONG Warm-up Bring Sally Up, Bring Sally Down (Squat) (AMRAP - Reps) Tempo back squats to the "Bring Sally Up" Song ["Flower" by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up) A total of 30…

2017 03 06

SUNDAY 3.5.2017

By: Anthony Preischel 0

Warm-up Obstacle Course Warm Up P-Bar Walk on hands 1 Lap Farmers carry 24/16 KB 5 D-Ball Over the shoulders 10 Sledgehammer hits Cycle through this 2X CONNECTIVITY 8 Rounds of: 0:20 L-Sit 0:10 Rest 0:20 Hollow Hold 0:10 Rest Weightlifting Alternating Snatch/Box Jump EMOM 16…

2017 03 04

SATURDAY 3.4.2017

By: Anthony Preischel 0

WARM UP CONNECTIVITY Ab Mat Sit Ups Partnered with med ball 50 total WEIGHTLIFTING Clean and Jerk 15 Minutes to build to a max Clean and Jerk Then with 80% of 1RM 3 Position Clean and Jerk EMOM for 5 Rounds: Clean from floor + Clean from above knees +…

2017 03 04

FRIDAY 3.3.2017

By: Anthony Preischel 0

IF YOU ARE COMING IN TODAY, FRIDAY MARCH 3rd TO DO THE CrossFit OPEN, WE WILL DO THE BEST TO ACCOMMODATE YOU. HOWEVER THERE ARE CERTAIN LOGISTICS, LIMITATIONS AND SPACE CONSTRAINTS THAT MAKE THIS WOD, 17.2 CHALLENGING TO FACILITATE. IT WOULD BE BENEFICIAL, IF POSSIBLE TO DO THE OPEN WORKOUT…

2017 03 03

“YOU DON’T GET TO SCALE REAL LIFE”

By: Anthony Preischel 0

"YOU DON'T GET TO SCALE REAL LIFE" I love that quote from the article below. I am a HUGE believer in being as strong as possible. This is one of the reasons we do as much strength training as we do at CrossFit Hell's Kitchen. Strength training is one of the…

2017 03 02

THURSDAY 3.2.2017

By: Anthony Preischel 0

STRONG MOBILITY Leg Swings 10 front to back 10 side to side Warm-up Agility Ladder Drills STRENGTH Deadlift Take your 1 Rep Max and multiply it by .90 Example: 400 X .90= 360 Then take 40% of 360 =145 50% of 360= 180 and so on…. 5 Reps at 40%…

2017 03 02

WEDNESDAY 3.1.2017

By: Anthony Preischel 0

STRONG MOBILITY Barbell Ankle Stretch 60 second hold Warm-up Snatch Warm Up Pull with Position Holds Pull to below knee Pull to above knee Pull to high hang over Pull to high hang vertical hold for 3 count at each position Run through this twice. Empty bar only. Warm-up…

2017 03 01

TUESDAY 2.28.2017

By: Anthony Preischel 0

STRONG Warm-up 500 m row at warm up pace MOBILITY 20 Pass Through with PVC MOBILITY Box Shoulder Stretch 3 X 0:30/0:15 STRENGTH Overhead Squat Take 15 minutes to build to 3RM in the overhead squat METCON-BURN Warm-up Tabata Double Unders (AMRAP - Reps) 8 rounds of 20 seconds on/10seconds…

2017 02 28

MONDAY 2.27.2017

By: Anthony Preischel 0

STRONG Warm-up Bring Sally Up, Bring Sally Down (Push Up) (AMRAP - Reps) Tempo Push Ups to the "Bring Sally Up" Song ["Flower" by Moby]. Up when it says up, down when it says down. A total of 30 up/down reps are possible. Do not collapse to the ground on…

2017 02 27

SUNDAY 2.26.2017

By: Anthony Preischel 0

SUNDAY 2.26.2017 Warm-up 100 Double Unders for Time Warm-up Bring Sally Up, Bring Sally Down (Squat) Tempo back squats to the "Bring Sally Up" Song ["Flower" by Moby]. Up when it says up, down when it says down (start with the bar up for the first Sally Up) A total…

2017 02 26

Author: Anthony Preischel

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