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

CROSSFIT WORKOUT OF THE DAY

WOD20180622

By | June 22nd, 2018|

Mobilize, then: 2 sets of: 10 band pass thru’s in squat 4 line bear crawl A.) 6 sets of: High hang snatch + overhead squat (drop bar) + full snatch (from floor) *start at 60% [...]

WOD20180621

By | June 21st, 2018|

Mobilize, then: 3 sets of: 10 T2B 5 box jumps 10 banded good mornings A.) 15 minute EMOM (alt) 1)3 weighted chin-ups (supine grip) 2)5-7 strict HSPU 3)10 ab wheel rollouts B.) E :30 sec [...]

WOD20180619

By | June 18th, 2018|

Mobilize, then: 2 sets of: 15 banded monster walks 15 banded lateral walks (both directions) 15 kB swings 35/25 :40 sec plank A.) 4x3 front squat (start at 75% and build) Then.... 1 x 10 [...]

WOD20180618

By | June 17th, 2018|

Mobilize, then: 30/25 Cals on assault bike Crossover Symmetry activation A.) EMOM 10 2 ring mu *scale to 2 strict pull-ups + 2 jumping mu x 8 sets (don’t worry about the EMOM) B) 10 [...]

WOD20180614

By | June 13th, 2018|

Mobilize, then.... 2 sets of: 20 cal row 15 T2B 10 air squats A.) every 2 for 12 3 front squats @ 75-80% (2 second pause on 1st rep only) B.) EMOM 15 (alt) 1) [...]

WOD20180612

By | June 11th, 2018|

Mobilize, then.... 2 sets of: 5 inchworms 5 burpees 5 box jumps 5 strict pull-ups It’s 2-WOD Tuesday!! 1) 3 rounds for time: 15 deadlifts 245/165 15 dips (ring or bar) Rest 5-7 minutes, then.... [...]

WOD20180611

By | June 10th, 2018|

Mobilize, then.... 2 sets of: :30 side plank (each side) 10 single leg hip bridges (each leg) 10 scap pull-ups (slow/good squeeze at top) A.) E 2 for 12 (6 sets) 2 Power cleans + [...]

WOD20180608

By | June 7th, 2018|

Mobilize, then: A.) strict press- build to 1rm then: 3x4 @ 70% of above max B.) 3x16 lunges w/barbell in front rack * can be walking or step back, go heavy and challenge yourself C.) [...]

WOD20180607

By | June 6th, 2018|

Mobilize, then: Bar muscle up density test: :90 sec of bar MU 1 min rest :60 sec of bar MU 1 min rest :30 sec of bar MU A.) 15 min Build to a perfect [...]

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