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

CROSSFIT WORKOUT OF THE DAY

WOD20190222

By |February 22nd, 2019|

Mobilize, then: 2 sets: 10 hip extension on ghd 10 T2B 10 thrusters w/dB (light) A.) strict press 8x1 Build to a 1rm B.) 19.1 15 min amrap 19 wall-balls 20/14 19 cal row

WOD20190221

By |February 20th, 2019|

Mobilize, then: CS activation protocol 2 sets: :30 sec side plank (each) 20 banded kb swings A.) EMOM 5 2-6 strict hspu Four sets of: Single Arm DB Rows x 6-8 reps Rest 60 seconds [...]

WOD20190219

By |February 18th, 2019|

Mobilize, then: 500 m row Then: 20 banded monster walks 20 banded lateral walks (each direction) 10 banded squats A. Every 2:30, for 15 minutes (6 sets): Front Squat x 1-2 reps *Sets 1-2 @ [...]

WOD20190218

By |February 17th, 2019|

Mobilize, then: 2 sets: 5 inchworms 5 snatch grip push press 5 ohs 5 snatch balance :30 side plank (each side) A.) every :90 for 7 sets Snatch + OHS start at 60% and build [...]

WOD20190215

By |February 15th, 2019|

Mobilize, then: CS shoulder activation protocol 20 cal bike 3 deep squat progressions A.) 6x 2-3 reps of: Strict press @ 80-85% B.) 3 sets of: (alt) 10 DB front rack split squats (each leg) [...]

WOD20190214

By |February 13th, 2019|

Mobilize, then: 2 sets of: 15 cal row 10 ring pushups :15 L hang from pull-up bar (accumulate if needed) A.) 3x3 speed DL @65% 3x3 DL @80% B.) for time: 60 bar facing burpees [...]

WOD20190212

By |February 11th, 2019|

Mobilize, then: 2 sets of: Inch worms x 5 Assault Bike x 10 calories Barbell Front Squats x 10 Hollow Rocks x 15 A. Every 2:30, for 15 minutes (6 sets): Front Squat x 2-3 [...]

WOD20190211

By |February 10th, 2019|

Mobilize, then: 2 sets of: 10 banded pass the us in ohs 10 t2b 20 kB swings (Russian) A.) every 2 for 10 1 snatch balance + 2 ohs * build over the course of [...]

WOD20190208

By |February 8th, 2019|

Mobilize, then: 3 sets of: 10 thrusters (dB/light) 10 pushups :30 sec side plank (each) A. Strict Press: *Sets 1-2 – 3 reps @ 75% *Sets 3-4 – 2 reps @ 80% *Sets 5-6 – [...]

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