281-909-7479
1904 A El Mar Ln,
Seabrook, TX 77586

4-05-2017

CrossFit Seabrook – CrossFit Core View Public Whiteboard Warm-up Warm-up (No Measure) 400m run Pushup roxanne Weightlifting Floor Press (4x 8-12 ) Air assault bike (Distance) 20 sec sprints between floor press sets Metcon Metcon (Time) 1-10 Burpees 10-1 Toes to bar
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4-04-2017

CrossFit Seabrook – CrossFit Core View Public Whiteboard Warm-up Snatch warmup (No Measure) 250m row 20 KB Swings (light) 15 Pvc Passthroughs 15 pvc OHS 5 (each arm) single arm kb OHS ( slow) 5 Single arm kb sots press Weightlifting Snatch Complex 2017 (15 min find 1rm )...
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4-03-2017

CrossFit Seabrook – CrossFit Core View Public Whiteboard Warm-up Leg Warm-up (No Measure) 2 minutes your choice run, row, bike 5 10 Sec pause squats 5 squats 20 walking lunges 15 Russian KBS 1 min Plank Hold Weightlifting Back Squat (6-6-5-5-4-3) 2×6 70% 2×5...
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9-14-2018

CrossFit Seabrook – CrossFit Core View Public Whiteboard Warm-up Clean Warm-up (No Measure) -2 min AAB/Row/Run (your choice) 5 Russian KBS 5 American Swings 5 Tators with 5 Sec Pause bottom squat 5 Good mornings 5 Stiff Legged DL 5 Elbow Rotations 5 Strict Presses 5 Front...
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9-13-2018

CrossFit Seabrook – CrossFit Core View Public Whiteboard Overhead Warmup (No Measure) 500m row :30 sec Handstand hold 10 GHD Back Extensions 10 Pvc pass throughs 10 PVC overhead squats 10 PVC Duck Walks 5 BTN BB Presses 3 (5 sec) Negative OHS Warm-up Weightlifting Snatch...
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9-12-2018

CrossFit Seabrook – CrossFit Core View Public Whiteboard Warm-up Static Warmup 5 (No Measure) :30 each Banded hamstring stretch Couch stretch Pigeon stretch Calf stretch Accessory/Core work Metcon (AMRAP – Reps) 3 Rounds 1 min Each Situps Oblique Standing crunches...
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9-11-2018

CrossFit Seabrook – CrossFit Core View Public Whiteboard Warm-up Active Warm-Up 2 (No Measure) 200M Jog 10 Goblet Squats 10 KB Swings 10 Push Ups 100M Jog 5 Pull Ups 10 Burpees 15 Sit Ups Metcon 9/11 Tribute WOD (Time) 2001m Row/Run (1.25 miles) 11 Box Jumps 11 Thrusters...
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9-10-2018

CrossFit Seabrook – CrossFit Core View Public Whiteboard Warm-up Dynamic Leg Warmup (No Measure) 400m Run 20 High Knees 20 Butt Kick 20 High Kicks 20 Side Kicks 10 Duck Walks 5 Frog Jumps 5 Long Jumps Weightlifting Back Squat (6×3) 80% 85% 90% 90%...
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9-7-2018

CrossFit Seabrook – CrossFit Core View Public Whiteboard Warm-up Warmup 7 (No Measure) 400m run :30 Handstand hold 10 Strict barbell presses :30 plank 5 strict pullups 10 wallballs Metcon Metcon (3 Rounds for time) Linchpin Mash For Time 9 squat cleans 135/95# 15 power...
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9-06-2018

CrossFit Seabrook – CrossFit Core View Public Whiteboard Warm-up Weightlifting Front Rack Lunge (10 Rep Max) Will be performing step back lunges. With these I want you to concentrate on pushing off you back leg as hard as possible while pulling with your front leg. Weight...
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