Workouts 2017-12-01T16:11:42+00:00

CROSSFIT WORKOUT OF THE DAY

WOD20180423

By | April 23rd, 2018|

Mobilize, then: Every 2 for 16 min 1 clean + 2 front squat + 1 jerk (Build to a heavy complex) In teams of two, alternating movements throughout, complete as many rounds and reps as [...]

WOD20180420

By | April 20th, 2018|

10x each T,Y,I raises 2 rounds of: 4 scap pull-ups 5 strict pull-ups 10 banded good mornings 10 banded squats 3 sets for times: 50 double unders 7 muscle ups (scale to bar or jumping [...]

WOD20180419

By | April 19th, 2018|

Mobilize, then: 2 sets of: 10 pvc pass-thrus in squat 2 line Alligator walk (feet on plates) 10 box jumps 24/20 A. 3 sets of: 20 nose to wall shoulder taps (scale to 4 wall [...]

WOD20180417

By | April 17th, 2018|

3 lines each: High knees Butt kicks Toy soldiers Lunges with twist Inchworm Broad jump Crossover symmetry: x10 each Rows Pull-downs 90/90’s EMOM 5 3-4 strict pull-ups (weighted if possible) Every 2 for 12 Back [...]

WOD20180416

By | April 15th, 2018|

Assault Bike x 3 minutes @ a light pace Immediately followed by… Band-Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses) Deep Squat Progressions x 5 reps Banded Monster Walks x [...]

WOD20180413

By | April 12th, 2018|

Mobilize, then: 3 sets of: 5 inchworms 10 jumping jacks 2 wall-climbs A.) every 2 for 14 1 power snatch + 1 hang squat snatch + 2 ohs *start light and build* B.) 15 minute [...]

WOD20180412

By | April 11th, 2018|

Mobilize, then: 3 rounds (warmup pace) 5 push-ups 5 burpees 10 Russian kB swings 10 kB goblet squats Partner WOD These are all 8 minute amraps with one partner working at a time. 5 deadlifts [...]

WOD20180410

By | April 10th, 2018|

Two sets of: Over The Head Barbell Stretch x 45 seconds per side Band Distracted Hip Flexor Stretch x 45 seconds per side Butterfly Stretch x 30 seconds (3-5 pulses) and then … Barbell Warm-Up [...]

WOD20180409

By | April 8th, 2018|

Assault Bike x 5 Calories Arms Only 5 Calories Legs Only 5 Calories Arms and Legs Into … Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses) Deep Squat Progressions [...]

BECOME A CROSSFIT MEMBER

Get started as a CrossFit member today.