CrossFit Notorious


10/19/2017   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “Don’t fear change; change fear” 100 M Run 10 T2B 100 M Run 10 PVC OHS 100 M Run 1 min Plank Banded Stretch: Lower Body and Upper *target ankles,hips, pec, shoulders *Scapular stabilization w/ band kneeling Movement Prep: 2 rnds Snatch […]


10/18/2017   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “If you kick me when I’m down you better prey I don’t get up” 200 M Run or 300 M Row Dynamic Warm-up: Alternate KB Farmers Walk and 1 min plank between laps -Quad Pulls -High Knees -Heal Stretch -Zombie Kicks -Bear […]


10/17/2017   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “Whether you Think you Can or Think you Can’t you’re Right” 400 M Run Dynamic WU: Skips, High Skips, Side Skips, Frog Jumps, Lunge w/ rotation, Inch Worms, Bear Crawl Banded Stretch: target-Hips, Quads, Hamstrings, Wrist and Shoulders Movement Prep: Lunge Matrix- […]


10/16/2017   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “Today is the beginning of whatever you want” 300 M Row Dynamic WU: High Knees, Knee Hugs, Butt Kickers, Ankle Pulls, Side Skips, Zombie Kicks, Spiderman Lunge Stretch: Couch Stretch, Straight Leg Ham on Rig, Figure 4, Scorpions, Cobra, Triceps, lats, PVC […]


10/15/2017 CFN Kids   Recently updated !

CrossFit Notorious – CFN Kids Warm-up (No Measure) Med Ball Warm Up 10 Reps Of: Sit Ups Russian Twists Deadlift Chest Pass Trunk Twist Overhead Pass Granny Toss Wall Ball Shot Sand Bag Toss Wall Ball Musical Chairs!! (10 Squats To Return to Game) Rope Climbs (10X1) Practice Foot work, […]


Suffer Saturday   Recently updated !

CrossFit Notorious – CrossFit Rx Metcon (AMRAP – Rounds and Reps) 25min. AMRAP Both Partners Run 400m run 4 Rounds (Each partners complete 4 rounds / relay style) 3 Power Power Snatches 6 Overhead Squats 9 Burpees 135/95#After both partners complete 4 rounds, Start the next round with a 400m […]


10/13/2017   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “You don’t understand….There is a maniac trying to KILL us” Happy Friday 13th WU: 200M then Row 300M then Run 200M Dynamic Prep: high knees, knee hugs, butt kicks, heel pulls, Sampson stretch, side lunges Foam Roll: 5 minutes Movement Prep: 9 […]


10/12/2017   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “A goal should scare you a little & excite you A LOT” 400 M Run Mini Band WU: Forward, Backward, Side, Squat Jumps, Glute Bridges, 2x 30-sec plank w/ band at wrist Think Band Stretch: Standing Hip, 1 leg Kneel forward and […]


10/11/2017   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “A Wolf lives his life by his own rules” Dynamic Warm-up: High Knees, Butt Kicks, Side Shuffle, Sampson Stretch, Spiderman Pushup w/ Lunge, Zombie Kicks 3 Min-Jump Rope: 1min-max singles 1min-max Doubles 1min-max single leg (switch each break) PVC: Shoulders, Tricep, Trunk, […]


10/10/2017   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “Greatness isn’t what you become it’s what you overcome” 400 M Run Dynamic WU: (Coaches Choice) include 2 Burpee’s after each lap. PVC: Shoulders, Trunk, Leg Swings Using Box: Stretch Hamstrings, Quads, Inner thigh, Pigeon, Lats, Calf Stretch, Kneeling Tricep Movement Prep: […]