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

CROSSFIT WORKOUT OF THE DAY

WOD20181018

By |October 17th, 2018|

Mobilize, then: Crossover Symmetry activation protocol 5 box jumps 5 seated box jumps 5 depth jumps (drop off 12” box to land and jump on regular box) A.) EMOM 5 2-4 air chair swings (bar [...]

WOD20181016

By |October 16th, 2018|

Mobilize, then: 3 sets of: 300 m row 10 lateral lunges 20 mountain climbers A.) 12-15 min to build to heavy single snatch B.) For time: 15 cal bike 15 power snatch 115/73 15 cal [...]

WOD20181015

By |October 14th, 2018|

Mobilize, then: 10 monster walks (band) 10 lateral walks (band) 10 single leg glute bridge (each) :30 sec side plank (each) 10 band pull-a-parts (front) A.) take 12-15 min to build to 1rm front squat [...]

WOD20181012

By |October 11th, 2018|

Mobilize, then: 2 sets of: 10 banded pass thrus in ohs 10 kB swings 10 push-ups 10 Russian twists (per side) A.) take 12 minutes to build to a heavy single power snatch B.) 3x3 [...]

WOD20181011

By |October 11th, 2018|

Mobilize, then: 2 sets of: :30 sec side plank (each side) 10 scap push-ups 50 double unders A.) 3 sets of: 1) wall-facing split handstand hold (pull one foot away from wall and try to [...]

WOD20181009

By |October 9th, 2018|

Mobilize, then: 2 sets of: 5 inch worms 5 box jumps 10 hollow rocks 10 lateral lunges (alt) 20 kb swings A.) Strict press 5-3-3-2-1-1-1 Building to max single B.) 3 min clock: 18/15 cal [...]

WOD20181008

By |October 8th, 2018|

Mobilize, then: 1 set of: 10 monster walks (band at knees) 10 lateral walks (banded) 10 air squats (banded) 10 scap push-ups 10 regular push-ups :45 sec plank A.) every 2 for 12 Front squat [...]

WOD20181005

By |October 4th, 2018|

Mobilize, then: 1 set of: 15 band pull-a-parts overhead 15 band pull-a-parts front 15 slam balls 15 squat jumps A.) spend 10 minutes working on free-standing handstand (and walking if possible) * work on being [...]

WOD20181004

By |October 4th, 2018|

Mobilize, then: 2 sets of: 400 m run 10 scap push-ups 10 push-ups 5-10 strict pull-ups A.) 5x3 Strict press (build to heaviest possible) then: 1x10 @ 80% of heaviest triple B.) EMOM 30 1) [...]

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