Список из самых популярных хештегов по теме #A180CF

THUR 21 MAR 2019 INSPIRE: Luke 7:50 +And Jesus said to the woman, “Your faith has saved you; go in peace.” PREPARE: 5 min OYO +Foam roll & box breathing +Lacrosse ball pec/shoulder mobility +Bridge Band Pull apart +Band assist shoulder mobility +Spiderman hamstring mobility +PVC halos & pass through +Wrist/forearm mobility +Deep squat progressions MISSION: 25 min +5 Rds -400 yd run -5x Pull ups --INT (band assist) --BEG (ring rows) -10x Push ups -15x Air Squats -20x Sit ups DEBRIEF: 8 min +Stretch -3x Sun Salutations -10-sec Pigeon stretch -10x Scorpion Stretch -10-sec Crossbody stretch -10-sec Figure 4 stretch -10-sec Butterfly stretch -10-sec Spiderman Hamstring stretch +Foam roll -Calves -Hamstrings -Back -Quads -IT Bands #Alamo180 #CrossFit #IntelligentDesignCrossFit #IDCF #A180CF #FitFamSA #MakeA180 #WOD

Mon 25 Mar 2019 "Samson" Week:1 Day:1 INSPIRATION: Psalm 18:2 +The LORD is my rock, my fortress, and my savior; my God is my rock, in whom I find protection. He is my shield, the power that saves me, and my place of safety. PREPARE: 10 min +Walking lunge with elbow tap, trunk rotation, hamstring stretch +Windmill +Reverse lunge with half camel +Woodchopper +Walking hand kicks +Drunk flamingo +Over-Unders +Bear crawl -Forward -Reverse -Lateral left -Lateral right +High knee +Butt kicks +High knee skipping +Lateral jumping jacks +Grapevines +Back pedals +Reverse skipping WARM UP: 5 min +2 Rds -5x KB 1 leg DL (per leg) -10x KB swings INSERTION: 15 min +5xE3MOM -BB Deadlifts --5x 50, 55, 65, 75, 80% -Strict Negative Pull-ups --2-1-1-2-3 MISSION: 12 min cap +5x10r -DB Walking Lunges/leg (1 DB only) --RX (OH 50/35) --INT (Side 35/20) --BEG (Shoulder 20/10) -1-arm DB OH Press --RX (50/35) --INT (35/20) --BEG (20/10) -GHD Low Back Extensions --INT (Superman) --BEG (Bird dog) EXTRACTION: 10 min +Whichever is worse -100c Airbike -100c Rower -1 mile Run DEBRIEF: 8 min OYO +Stretch -3x Sun Salutations -10-sec Pigeon stretch -10x Scorpion Stretch -10-sec Crossbody stretch -10-sec Figure 4 stretch -10-sec Butterfly stretch -10-sec Spiderman Hamstring stretch +Foam roll -Calves -Hamstrings -Back -Quads -IT Bands #Alamo180 #IntelligentDesignCrossFit #IDCF #A180CF #CrossFit #MakeA180 #WOD #FitFamSA #SamsonStrength #MakeAmericaBuffAgain #MABA #PayTheMan #HardWorkPaysOff

Tue 26 Mar 2019 Samson, Week: 1 Day:2 INSPIRATION: Isaiah 49:16 +See, I have written your name on the palms of my hands. Always in my mind is a picture of Jerusalem’s walls in ruins. PREPARE: 10 min +Walking lunge with elbow tap, trunk rotation, hamstring stretch +Windmill +Reverse lunge with half camel +Woodchopper +Walking hand kicks +Drunk flamingo +Over-Unders +Bear crawl -Forward -Reverse -Lateral left -Lateral right +High knee +Butt kicks +High knee skipping +Lateral jumping jacks +Grapevines +Backpedals +Reverse skipping WARM UP: 5 min +PVC Bergener’s Snatch Warm-up INSERTION: 14 min +7xE2MOM -1x BB Power Snatch -1x BB Hang Snatch -1x BB Squats Snatch MISSION: 10 min +AMRAP x10 -200m run -5x DB Snatch per arm --RX (50/35) --INT (35/20) --BEG (25/15) EXTRACTION: 10 min +2-3rds -1x KB Turkish Get Up per side -10x BB Landmine Rotations DEBRIEF: 8 min OYO +Stretch -3x Sun Salutations -10-sec Pigeon stretch -10x Scorpion Stretch -10-sec Crossbody stretch -10-sec Figure 4 stretch -10-sec Butterfly stretch -10-sec Spiderman Hamstring stretch +Foam roll -Calves -Hamstrings -Back -Quads -IT Bands #Alamo180 #IntelligentDesignCrossFit #IDCF #A180CF #CrossFit #WOD #MakeA180 #FitFamSA #PayTheMan #HardWorkPaysOff #MakeAmericaBuffAgain #MABA

Wed 27 Mar 2019 Samson, Week:1 Day:3 INSPIRE: Psalm 22:26 +The poor will eat and be satisfied. All who seek the LORD will praise him. Their hearts will rejoice with everlasting joy. PREPARE: 10 min +Walking lunge with elbow tap, trunk rotation, hamstring stretch +Windmill +Reverse lunge with half camel +Woodchopper +Walking hand kicks +Drunk flamingo +Over-Unders +Bear crawl -Forward -Reverse -Lateral left -Lateral right +High knee +Butt kicks +High knee skipping +Lateral jumping jacks +Grapevines +Back pedals +Reverse skipping WARM UP: 5 min +3x10r -Push-ups -Inverted Rows -Air Squats INSERTION: 15 min +5xE3MOM -5x BB Bench Press --50-55-65-75-80% -10x 1 arm DB Rows. MISSION: 18 min +Part A (3 rds) -10x Dips -10x BB Hang Cleans -10x BB Front Squats +Part B (3 rds) -10x KB Swings -10x 1 arm DB OH Press -1-10x Strict Pull-ups EXTRACTION: 5 min +5x20:40 -Airbike or Rower DEBRIEF: 8 min OYO +Stretch -3x Sun Salutations -10-sec Pigeon stretch -10x Scorpion Stretch -10-sec Crossbody stretch -10-sec Figure 4 stretch -10-sec Butterfly stretch -10-sec Spiderman Hamstring stretch +Foam roll -Calves -Hamstrings -Back -Quads -IT Bands #Alamo180 #IntelligentDesignCrossFit #IDCF #A180CF #FitFamSA #WOD #CrossFit #MakeA180 #MakeAmericaBuffAgain #MABA #PayTheMan #HardWorkPaysOff #WeDontQuit #DesignedToEvolve

Thur 28 Mar 2019 Samson, Week:1 Day:3 INSPIRE: Jeremiah 29:11 +For I know the plans I have for you, declares the LORD, plans for welfare and not for evil, to give you a future and a hope. PREPARE: 10 min +Walking lunge with elbow tap, trunk rotation, hamstring stretch +Windmill +Reverse lunge with half camel +Woodchopper +Walking hand kicks +Drunk flamingo +Over-Unders +Bear crawl -Forward -Reverse -Lateral left -Lateral right +High knee +Butt kicks +High knee skipping +Lateral jumping jacks +Grapevines +Backpedals +Reverse skipping WARM UP: 5 min +PVC Bergener’s Warm-up Clean & Jerks INSERTION: 14 min +7xE2MOM -1x BB Power Clean -1x BB Squat Clean -1x BB Press/Jerk MISSION: 20 min AMRAP +In any order -500m Rower -1 mile Airbike -800m Run EXTRACTION: 5 min +2-3 Rds -10x Dragon Flags -10x Bicycle Crunches -10x Superman DEBRIEF: 8 min OYO +Stretch -3x Sun Salutations -10-sec Pigeon stretch -10x Scorpion Stretch -10-sec Crossbody stretch -10-sec Figure 4 stretch -10-sec Butterfly stretch -10-sec Spiderman Hamstring stretch +Foam roll -Calves -Hamstrings -Back -Quads -IT Bands #Alamo180 #IntelligentDesignCrossFit #IDCF #A180CF #CrossFit #WOD #MakeAmericaBuffAgain #MABA #HardWorkPaysOff #PayTheMan #DesignedToEvolve #MakeA180

Fri 29 Mar 2019 +Samson, Week:1 Day:5 INSPIRE: Psalm 117:2 +For He loves us with unfailing love; the faithfulness of the LORD endures forever. Praise the LORD! PREPARE: 10 min +Walking lunge with elbow tap, trunk rotation, hamstring stretch +Windmill +Reverse lunge with half camel +Woodchopper +Walking hand kicks +Drunk flamingo +Over-Unders +Bear crawl -Forward -Reverse -Lateral left -Lateral right +High knee +Butt kicks +High knee skipping +Lateral jumping jacks +Grapevines +Backpedals +Reverse skipping WARM UP: 5 min +3rd world squat progressions +Couch stretch +Elevated pigeon +Off the wall child pose +PVC Halo, pass thru INSERTION: 15 min +5xE3MOM -5x BB Back Squats --50, 55, 65, 75, 80% -Strict Eccentric Pull-ups --2-2-1-2-3 MISSION: 20 min +Part A -3x10r --Dips --BB Hanging High Pulls --1 leg KB Deadlift +Part B -3x10r --DB Bench Press --BB Bent Over Rows --Lateral Box Stepovers (Hippity Hops) EXTRACTION: 5 min +Whatever sounds worse -5x20:10 --Airbike --Rower --Burpees -3x100m Sprints DEBRIEF: 8 min OYO +Stretch -3x Sun Salutations -10-sec Pigeon stretch -10x Scorpion Stretch -10-sec Crossbody stretch -10-sec Figure 4 stretch -10-sec Butterfly stretch -10-sec Spiderman Hamstring stretch +Foam roll -Calves -Hamstrings -Back -Quads -IT Bands #Alamo180 #IntelligentDesignCrossFit #IDCF #A180CF #CrossFit #WOD #MakeA180 #MakeAmericaBuffAgain #MABA #FitFamSA #PayTheMan #HardWorkPaysOff

Mon 01 Apr 2019 +Samson, Week:2 Day:1 INSPIRATION: Philippians 4:4 +Rejoice in the Lord always; again I will say, Rejoice! PREPARE: 10 min +Walking lunge with elbow tap, trunk rotation, hamstring stretch +Windmill +Reverse lunge with half camel +Woodchopper +Walking hand kicks +Drunk flamingo +Over-Unders +Bear crawl -Forward -Reverse -Lateral left -Lateral right +High knee +Butt kicks +High knee skipping +Lateral jumping jacks +Grapevines +Backpedals +Reverse skipping WARM UP: 5 min +2 Rds -5x KB 1 leg DL (per leg) -10x KB swings -10x Dead hang rotations INSERTION: 15 min +5xE3MOM -BB Deadlifts --5x 50, 55% --3x 70, 80, 85% -Strict, Eccentric Pull-ups --2-2-2-2-3 MISSION: 20 min +Part A -3x11r --2 hand DB Walking Lunges --DB Push Press --1 arm DB Row +Part B -3x11r --1 arm KB Cleans --DB Chest Press From Floor --Dips EXTRACTION: 5 min Whatever sounds worse +5x20:10 -Airbike -Rower -Burpees -3x100m Sprints DEBRIEF: 8 min OYO +Stretch -3x Sun Salutations -10-sec Pigeon stretch -10x Scorpion Stretch -10-sec Crossbody stretch -10-sec Figure 4 stretch -10-sec Butterfly stretch -10-sec Spiderman Hamstring stretch +Foam roll -Calves -Hamstrings -Back -Quads -IT Bands #Alamo180 #IntelligentDesignCrossFit #IDCF #A180CF #WOD #MakeA180 #MakeAmericaBuffAgain #MABA #CrossFit #HardWorkPaysOff #PayTheMan #Consistency #Frequency

Open 19.6 done. #SpartanRace #Alamo180 #IntelligentDesignCrossFit #IDCF #A180CF #FitFamSA #MakeA180 #WOD #CrossFit #PayTheMan #HardWorkPaysOff

MON 22 JUL 2019 CF WOD INSPIRE: Matthew 11:30 -For my yoke is easy and my burden is light. WARM-UP: 10 min -15x KB Swings -10x Spiderman Complex -10x Band Resist Bridge -10x Side Plank Push-ups -10x Hipsters -Bergener Warm-up --BB Power Cleans STRENGTH: 15 min -5x E3MOM --5x BB Power Cleans ---50, 55, 60, 65, 70% MET-CON: 20 min -5 RFT --400m Run --15x Push-ups --10x GHD Sit-ups --5x BB Hang Cleans (65/95) CA$H-OUT: -2 Rds --10x Jane Fonda --10x Ring/TRX Face Pulls --10x Hip Flexor Push-Pulls COOLDOWN: OYO -Stretch and Foam Roll #Alamo180 #Alamo180CrossFit #A180CF #IntelligentDesignCrossFit #IDCF #CrossFit #WOD #MakeA180 #SupportYourLocalBox #ChallengeAccepted #MakeAmericaBuffAgain #PayTheMan #RentsDue #HardWorkPaysOff #NobodyCaresTrainHarder #FitFamSA #Defend210 #LoveGod #LoveThyNeighbor #ForGodFamilyCountry #JesusIsHope #JesusIsDope #RepsForJesus #DurableBodiesStrongMindsHumbleSpirits #GodOverMoney #PeopleOverProfit #ProactiveHealthcare #Matthew1130