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

CROSSFIT WORKOUT OF THE DAY

WOD20190503

By |May 3rd, 2019|

Mobilize, then: At a warmup pace: 2 rounds: 400 m run 12 dumbbell snatches (alternating) 12 T2B A) for time: 21-15-9 Dumbbell squat cleans 50’s/30’s Pushups B.) 3 sets: 20 Russian twists 30 hollow rocks [...]

WOD20190502

By |May 1st, 2019|

Mobilize, then: 3 sets of: 10 pass-thrus in ohs (pvc) 5 box jumps :20 side plank (each) A.) 3x3 snatch balance (light) Emom 10 1 hang snatch + 1 snatch * build as you go [...]

WOD20190430

By |April 29th, 2019|

Mobilize, then: 500 m row 10 med ball hamstring curls 10 pushups 20 hollow rocks A.) 3x3 deficit hspu negatives (5 second descents!) B.) 30 minute amrap 25 double unders 15 T2B 25 double unders [...]

WOD20190429

By |April 28th, 2019|

Mobilize, then: 2 sets: 2 line monster walks (mini bands) 2 line lateral walks (mini bands) :45 sec plank 10 pushups A.) every 2 for 12 2 Front squats * start at 70% and build [...]

WOD20190426

By |April 25th, 2019|

Mobilize, then: 3 sets of: 10 dumbbell thrusters 10 pushups A) 6x3 push press B.) 3 rounds for time: 400m run 12 hang cleans 155/103 C. 3 sets: 15 ghd sit-ups 10 t2b 5 line [...]

WOD20190425

By |April 25th, 2019|

Mobilize, then: 2 sets of: 15 cal bike 10 snatch grip push press (empty barbell) 5 ohs (empty barbell) A.) every :90 sec for 12 minutes 1 power snatch + 1 full snatch + 1 [...]

WOD20190423

By |April 23rd, 2019|

Mobilize, then: CS activation, then: 2 sets: :30 sec side plank 5 strict pull-ups 10 kB front squats 15 kB swings A.) 6 x 2 front squats @80% Rest 90 seconds between B.) 9 min [...]

WOD20190422

By |April 21st, 2019|

Mobilize, then: 2 sets of: 250 m row 10 banded good mornings 10 pushups 8 med ball hamstring curls A.) 8x2 deadlifts @80% B. 16 EMOM (alt) 1) 13/10 cal bike 2) 15 wall balls [...]

WOD20190419

By |April 19th, 2019|

Mobilize, then: 2 sets: :30 sec side plank (each side) 20 mountain climbers 10 box jumps 5 strict pull-ups A.) 3 sets: 30/23 cal bike 12 C2B pull-ups 60 double unders 15 hip extensions on [...]

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