Workouts 2017-05-11T14:58:33+00:00

CROSSFIT WORKOUT OF THE DAY

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WOD20170626

By | June 25th, 2017|

Warmup, then: A. Three sets of: Snatch High-Pull + Hang Power Snatch + Overhead Squat Rest 2 minutes and then . . . Eight sets of: Snatch x 1 rep Rest 2 minutes Set 1: [...]

WOD20170623

By | June 23rd, 2017|

Warmup, then: A. Complete one set each of: Scap Pull-ups x 10 reps Ring Swings x 10 reps Followed by. . . Every 2 minutes, for 6 minutes (3 sets) complete all sets of: Five [...]

WOD20170622

By | June 22nd, 2017|

Two sets of: Med Ball Hamstring Curls x 5 reps Hollow Body Hold x 30 seconds A. Take 2 minutes to draw out your footwork And then . . . Every 90 seconds, for 15 [...]

WOD20170620

By | June 20th, 2017|

A. Two sets of: Wall-Facing Split Handstand Hold x 45 seconds followed by … Four sets of: Handstand Walk (or walk with assistance) x 25′ (work on perfect mechanics) 55-59: 15′ 60+: 10′ B. Every [...]

WOD20170619

By | June 19th, 2017|

One set of: Row x 500 Meters @ an easy pace Burgener Warm-Up A. Three sets of: Snatch High-Pull + Power Snatch + Overhead Squat (focus on your landing for the power snatches) Rest 2 [...]

WOD20170616

By | June 15th, 2017|

Warmup, then: Crossover symmetry activation protocol A. EMOM 10 2-5 jump to catch + dip on rings B. Every 2 minutes, for 14 minutes, complete: Front Squat *Set 1 – 4 reps @ 75% *Set [...]

WOD20170615

By | June 14th, 2017|

Two sets of: Med Ball Hamstring Curls x 5 reps Hip Extensions (unweighted) x 10 reps Band Pull-Aparts (overhead) x 15 reps (light band) A. Take 2 minutes to draw out your footwork and do [...]

WOD20170613

By | June 12th, 2017|

Two sets of: Banded Monster Walks x 16 reps forward/backward Banded Lateral Walks x 16 reps each direction Banded Clam Shells x 16 reps each side A. One set of: Three-Quarter Handstand Freestanding Kick Ups [...]

WOD20170612

By | June 11th, 2017|

Three sets of: Assault Bike x 10 calories Deep Squat Progression x 5 reps Two sets of: Cross Over Symmetry 90/90 Drill x 10 reps Cross Over Symmetry Victory x 10 reps A. Take 12-15 [...]

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