Workouts 2017-07-20T21:28:48+00:00

CROSSFIT WORKOUT OF THE DAY

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WOD20171121

By | November 19th, 2017|

Thanksgiving schedule: NO classes Thursday or Friday, closed Thursday, open 7-6 Friday I will have programming Wednesday(instead of Thursday)and Friday as well. Two sets of: Incline T Raises x 10 reps @ 2121 (face down, [...]

WOD201720

By | November 19th, 2017|

Two sets of: Fire Hydrant Iso Hold x 60 seconds per side Banded Hip Bridges x 10 reps and then … One set of: External Hip Rotation Drill x 60 seconds per side A. Every [...]

WOD20171117

By | November 17th, 2017|

Glute Activation Warm-Up Make the Glute Activation 30 seconds on/30 seconds off for both sets. B. Every minute, on the minute, for 5 minutes (5 sets) of complex: Strict Handstand Push-Up x 5 reps + [...]

WOD20171116

By | November 15th, 2017|

One set of: Crossover Symmetry Pull-Down x 10 reps Crossover Symmetry 90/90 Drill x 10 reps Crossover Symmetry Reverse Flys x 10 reps A. Every 15 seconds, for 60 seconds (4 sets) of: Cast Swing [...]

WOD20170914

By | November 14th, 2017|

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight [...]

WOD20171113

By | November 12th, 2017|

Two sets of: Wrist Stretch x 30 seconds (place palms on the floor with fingers facing you and then sit back, keeping your palms on the floor the entire time) Banded Lateral Walks x 20 [...]

WOD20171110

By | November 10th, 2017|

One set of: Movement 1 – Supine Overhead Plate Lifts x 60 seconds Movement 2 – Incline Push-Ups on 30″ Box x 50 reps (unbroken) Followed by. . . Every minute, on the minute, for [...]

WOD20171109

By | November 9th, 2017|

One set of: Scap Push-Ups x 10 reps Push-Ups x 10 reps Dive-Bomber Push-Ups x 5 reps Prone Plank Hold x 60 seconds (on elbows) A. Every 30 seconds, for 2 minutes (4 sets) of [...]

WOD20171107

By | November 7th, 2017|

Rear Delt Warm Up Two sets of: Incline T Raises x 10 reps @ 2121 (face down, raising straight arms at 90 degrees) Incline Y Raises x 10 reps @ 2121 (face down, raising straight [...]

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