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

CROSSFIT WORKOUT OF THE DAY

WOD20180817

By |August 16th, 2018|

Mobilize, then: 1 set of: Crossover symmetry activation protocol Then: 20 thrusters with dumbbells (light) A.) every :90 sec for 12 minutes 1 jerk with 3 sec pause in dip and 3 sec pause in [...]

WOD20180816

By |August 15th, 2018|

Mobilize, then: 2 sets of: 5 box jumps :30 sec side plank (each side) 10 banded good mornings 10 banded pass thrus in OHS A.) 6 sets of: 1 high hang snatch + mid thigh [...]

WOD20180814

By |August 14th, 2018|

Mobilize, then: 2 sets of: 5 inchworms 10 banded air squats (around knees) 15 kB swings 20 hollow rocks A.) Every 2:30, for 10 minutes (4 sets): Front Squat x 4 reps @ 2311 *Sets [...]

WOD20180813

By |August 13th, 2018|

Mobilize, then: 2 sets of: 10 single leg glute bridges (on ground,each leg) :45 sec plank 10 T2B A.) Every 2 for 12 (6 sets) High hang clean + clean from mid-thigh + clean from [...]

WOD20180810

By |August 9th, 2018|

Mobilize, then: 3 sets: 10 cal assault bike 3 line plank walk 10 banded good mornings A.) take 20 minutes to find a (perfect form) 1rm deadlift B.) 30 renegade man-makers for time 50/35 lb [...]

WOD20180809

By |August 8th, 2018|

Mobilize, then: 2 sets of: 10 pass thrus in ohs 5 box jumps :30 sec side plank (each side) A. Take 15 minutes to find a 2 RM ohs * I know we have not [...]

WOD20180807

By |August 7th, 2018|

Mobilize, then: 2 sets of: 10 kB swings 10 push press (empty barbell) 10 front squat (empty barbell) A.) find 1RM clean and jerk B.) Every 3 minutes for 24 16/12 cal row 10 burpee [...]

WOD20180806

By |August 6th, 2018|

Mobilize, then: CS activation protocol *3 box jumps between each exercise A. 5x3 Strict (weighted if possible) Pull-ups B.) take 12-15 minutes to find 1rm Front Squat C.) for time: 1,000 m row 60 Russian [...]

WOD20180803

By |August 2nd, 2018|

Mobilize, then: A.) push press 5x5 Build and remember your heaviest set B.) take 15 minutes to find a heavy 2rm back squat C.) 3 rounds for time: 15/12 cal assault bike 20 walking lunges [...]

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