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So far dhc-admin has created 194 blog entries.

Test

January 5th, 2016|

Test 123

Dec 18

December 17th, 2015|

Down Home CrossFit – CrossFitOn the 12th day of Christmas Down Home gave to me….Fran!Warm-up (No Measure)5 Minutes: Foam Roll
Couch Stretch
Pigeon Stretch
Best Stretch Ever
Rig Roller Stretch
KB Routine:
10 Russian Swings – 10 American Swings
10 Goblet Squats – 10 Halos (5/5)

Fran Prep: a few thrusters / a few pullupsMetconFran (Time)21-15-9
Thrusters, […]

Dec 16

December 15th, 2015|

Down Home CrossFit – CrossFitOn the 11th day of Christmas…Warm-upGeneral – Long (No Measure)Pigeon Stretch (1 min each)
Couch Stretch (1 min each)
Leg Swings (flex/ext & abd/add)
Wall Facing Squats (5-10 reps)
Wall Angels (10 reps)
KB Rolling squat hold (5 reps) w/ press out
Tabata: 20 on /10 off for 4 rounds
– Russian Swing
– […]

Dec 15

December 14th, 2015|

Down Home CrossFit – CrossFitOn the 10th day of Christmas…Warm-upRoutines – Tspine / 1 Min Drills (No Measure)P-Nut T-Spine (1st set @ T-8, 2nd set @ T-5)
– Driver, Bridge, Pullover, Crunch
Banded Multi-Hip (90 seconds / leg)
1 Minute Drills:
– Best Stretch Ever
– Quad Tipover
[…]

Dec 14

December 13th, 2015|

Down Home CrossFit – CrossFitOn the 9th day of Christmas…Warm-upDeadlift Prep (No Measure)Glute smash
Grasshopper
Monster walks
Tipover
Frankenstein walk
Forward/Lateral shuttle runsSlow KB Activation (No Measure)Kettlebell: Post Delt Lax Ball Rotations x 30 sec/side
– Pull over to Chest Press x 30 seconds
– KB waist circles x 30 sec/side
– Push press x […]

Dec 11

December 10th, 2015|

Down Home CrossFit – CrossFitOn the 8th day of Christmas…Warm-upFriday (No Measure)Mobility/Activation
Wrist / Forearm Flexibility
Ankle/Knee/Hip Circles
30s
Scorpion – Leg Lift lateral drop R/L
Dead Bugs – Roll over stretch
Quad Tipover R/L – SquatDaily Routine : Snatch work (No Measure)30 Seconds each (or 10 reps each)
– Forearms/wrists
– Snatch Grip RDL
– Muscle Snatch
– Overhead […]

Dec 9

December 8th, 2015|

Down Home CrossFit – CrossFitOn the 7th day of Christmas…Warm-upKB Routine – Full (No Measure)Foam Roll – 3-4 minutes
Best Stretch Ever (1 min)
Quad Tipover (hop) (1 min)
Bear Crawl (1 min)
KB Routine
– 5 Swings (right)
– 5 Single Arm Squat (right)
– 5 Single Arm Push press (right)
– Repeat […]

Dec 8

December 7th, 2015|

Down Home CrossFit – CrossFitOn the 6th day of Christmas…Warm-upGeneral – Long (No Measure)Pigeon Stretch (1 min each)
Couch Stretch (1 min each)
Leg Swings (flex/ext & abd/add)
Wall Facing Squats (5-10 reps)
Wall Angels (10 reps)
KB Rolling squat hold (5 reps) w/ press out
Tabata: 20 on /10 off for 4 rounds
– Russian Swing
– […]

Dec 7

December 6th, 2015|

Down Home CrossFit – CrossFitOn the 5th day of Christmas…Warm-upRoutines – Tspine / 1 Min Drills (No Measure)P-Nut T-Spine (1st set @ T-8, 2nd set @ T-5)
– Driver, Bridge, Pullover, Crunch
Banded Multi-Hip (90 seconds / leg)
1 Minute Drills:
– Best Stretch Ever
– Quad Tipover
[…]

Dec 5

December 4th, 2015|

Down Home CrossFit – CrossFitSingle Leg Strict Press (2-2)Split Jerk (1-1-1-1-1-1-1)Partner Suck Fest (Time)Front Plate Loaded Carry (1 lap)* (45/25)
* partners run opposite direction switch at meeting point until plate makes it back
80 Wall Ball over bar
Wobble Carry (1 lap)* (35’s/26s)
* partners run opposite direction switch at meeting point […]