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

CROSSFIT WORKOUT OF THE DAY

WOD20190624

By |June 23rd, 2019|

Mobilize, then: 20 reverse snow angels 15 banded air squats (band around knees) 10 ohs w/empty barbell 5 snatch grip push press w/empty barbell A. Every 2 minutes, for 12 minutes, complete (6 sets): Snatch [...]

WOD20190621

By |June 20th, 2019|

Mobilize, then: Three sets of: Bear Crawl x 15 seconds forward Bear Crawl x 15 seconds backward Suitcase Carry x 50′ feet each arm (Keep the shoulders square – no leaning) A. Bench Press Set [...]

WOD20190620

By |June 19th, 2019|

Mobilize, then: Crossover symmetry activation A) emom 6 (alt) 1) 3 air chair swings (drive knees to bar) 2) 3-5 strict ring dips *rest 2 minutes Emom 6 (alt) 1)3-5 bar muscle ups 2)3-5 box [...]

WOD20190618

By |June 18th, 2019|

Mobilize, then: :40 sec side plank (each side) 20 monster walks banded 20 lateral steps banded (each) 20 kicks (to box) 20 mountain climbers A. Every 2 minutes, for 12 minutes (6 sets): Clean lift-off [...]

WOD20190617

By |June 16th, 2019|

Mobilize, then: CS activation A.) Every 2 for 12 (6 sets) Snatch lift-off (to kneecap) + snatch *start at 65% and build B.) 6 x 2 back squat @80-85% * rest as needed C.) 3 [...]

WOD20190614

By |June 14th, 2019|

Mobilize, then: 2 sets: 5 inch worms :30 sec plank 5 box jumps 5 barbell good mornings A) banded deadlift 5x3 (at weight you can stay fast) B.) EMOM 8 Bar muscle up x 2-4 [...]

WOD20190613

By |June 13th, 2019|

I want everyone to do A, if crunched for time do either B (if you need strength work) or C (if you need conditioning work), and then do D! Mobilize, then: A.)Every 90 seconds, for [...]

WOD20190611

By |June 10th, 2019|

Mobilize, then: (use an empty barbell and focus on positioning) 5 Clean Pulls 5 Muscle Cleans 5 Front Squats 5 Sotts Presses 5 Hang Clean + Power Jerk 5 Clean & Split Jerk A. Every [...]

WOD20190610

By |June 8th, 2019|

Mobilize, then: A. Three sets of: Banded Face Pulls x 10-15 reps Bear Crawl x 3 lines (keep back and hips level and flat (core should be activated) Rest as needed followed by … Barbell [...]

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