Workout of the Day

Victory Kid Barbell

FrictionCrossFit - Barbell ClubView Public WhiteboardWarm-upCatalyst Warmup + 15 Kang Squats + MobilityClean and Jerk (5 sets climbing, 2 sets @ 85 (of push press))1 clean + PP 1 clean + PJ 1 clean + SJClean Pull (5x3 @ 115)Assistance (3x12)BTN Strict Press50 Band...

GC 1/17/2019

FrictionCrossFit - Gymnastics ClubView Public WhiteboardWarm-upBB Hamstring/calf 
Box Hamstring 
 Roller Lat/Tricep 
Lat Distraction 
:30 Ring SH Ext or 
German Hang 3x:03 

Tumbling 3:00 
to work on -front roll
-SH Roll -Back Roll -Cartwheel Neg. -Candlestick...

Victory Kid Barbell

FrictionCrossFit - Barbell ClubView Public WhiteboardWarm-upCatalyst Warmup + 15 Kang Squats + MobilityBack Squat (4x8 @ 65)Pendlay Row (4x10, climbing)Assistance (3x1)3 sets: 6 Partner Squat Therapy Hip Circle Series 10 Rear Delt Row

1/16/19 endurance

FrictionCrossFit - Endurance ClubView Public WhiteboardWarm-up (No Measure)15-12-9 Goblet squat band pull through + 1:00 hollow hold 1:00 arch hold 1:00/side OH distractionPull-up Developmentx4 10 hollow rocks 10 arch rocks 5 kip swings 3-5 strict pull-ups/ kipping...

CF 1/16/2019

FrictionCrossFit - CrossFitView Public WhiteboardWarm-upRollout -Pec -Tricep + 30/arm Wrist Floss + 30 RKB 35/26 20 Push up 3x:10 Headstand or Tripod 20 Push up 30 RKBBench Press (5x3 for Load)C: 85% R: 75% L: 65%Metcon (Time)Competitive For Time: 3 rounds...

01/15/2019

FrictionCrossFit - CrossFitView Public WhiteboardWarm-upAMRAP x 5 3 Barbell Bicep Curls (Tempo 4-1-4-1) 10 Good Mornings (Empty Bar) :15 Bar Hang + 1:00 Bicep Smash 15 Barbell Forearm CurlsGymnasticsEMOM x 12 1- :15 Bar Hang (Hollow Focus) 2- 10 Banded Lat Pulldown 3-...