Workouts2017-12-01T16:11:42+00:00

CROSSFIT WORKOUT OF THE DAY

WOD20181210

By |December 10th, 2018|

Mobilize, then: Monster band walks x20 Lateral band walks x20 Banded good mornings x10 Every 2:00 for 12:00 (6 sets): Front Squat x 2 reps *Sets 1-3 @ 80% *Sets 4-5 @ 85% *Sets 6 [...]

WOD20181207

By |December 7th, 2018|

Reminder: “naught or nice” workout tomorrow at 9:00am! If you can’t make it, please bring an unwrapped toy anyways and do the workout today!! Mobilize, then: 2 sets: 10 cal bike 5 strict pull-ups 15 [...]

WOD20181206

By |December 5th, 2018|

Mobilize, then: 2 sets of: 5 inchworms 10 glute bridges 10 ring rows :30 sec plank (hold it hard!) A.) Five sets of: Deadlift x 5 reps @ 72.5% Rest as needed B.) Amrap 30 [...]

WOD20181203

By |December 4th, 2018|

Mobilize, then: 10 forward/backward leg swings :30 sec side plank (each) Then w/empty barbell (snatch grip) 5 RDL’s 5 hang snatch pulls 5 btn snatch grip presses 5 ohs A) 10 EMOM 1 power snatch [...]

WOD20181202

By |December 2nd, 2018|

Mobilize, then: 2 sets of: :30 sec plank 5 inchworms 10 step back lunges (body weight) A) Every 2 for 12 Front squat x 3 1-3@75% 4-5@80% 6-@85% B.) every :90sec for 9 min (6sets) [...]

WOD20181130

By |November 30th, 2018|

Mobilize, then: 2 sets: :30 sec side plank (each) 5 box jumps 24/20 5 donkey kicks to wall (both feet going together) 8 ring rows A) 3 sets for max reps: Kipping HSPU * rest [...]

WOD20181129

By |November 28th, 2018|

Mobilize, then: 2 sets: 5 inch worms :45 sec plank 8 ring rows 8 squat jumps A. 4x5 deadlifts @70% (no pause!) B.) For total time: 3 rounds: 20 wall-balls 10 pullups *rest 2 minutes [...]

WOD20181127

By |November 27th, 2018|

Mobilize, then: 2 sets of: 5 inchworms 5 btn presses from ohs position (empty bar) 5 hang squat snatches (empty bar) 20 mountain climbers A. Every 2 minutes, for 20 minutes (10 sets): Snatch *Set [...]

WOD20181126

By |November 25th, 2018|

Mobilize, then: Three sets of: Assault Bike x 10 calories Barbell Front Squats x 10 reps Hollow Rocks x 15 reps A. Every 2:00, for 12:00 (6 sets): Front Squat x 3 reps *Sets 1-3 [...]

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