CrossFit – Thu, Sep 28 Warm-Up Warm-Up EVERY 3:00 x 3 SETS :30 Bike (Increasing Pace each round) 12 Alt. KB Around the Worlds 12 Glute Bridge-Ups 12 Deadbugs Mobility options in the remainder of the 3:00 window… (Weighted) Good Mornings Alt. Cossack Squats Arm Haulers Bird Dogs Partner Workout – All IN TEAMS OF …
Author Archives: CrossFit Alabaster
CrossFit WOD, September 27, 2023
CrossFit – Wed, Sep 27 Warm-Up Warm-Up EMOM x 10 MINUTES (:45 WORK / :15 REST) MIN 1 – Scap Push-ups / Scap Pull-Ups MIN 2 – Alt. Samson Lunges / Squat Hold MIN 3 – Knee Push-Ups / Push-ups MIN 4 – Single Arm Ring Rows / Ring Rows MIN 5 – Band Pull-Aparts …
CrossFit WOD, September 26, 2023
CrossFit – Tue, Sep 26 Warm-Up Warm-Up 2 ROUNDS 10 Jumping Jack + Toe Touches 5 Jefferson Curls 10 Alt. Elbow Punches 5 Calf + Tib Raises 10 Alt. BW Lunges Into… 2 ROUNDS 20 Single Unders 5 Deadlifts 10 Alt. Front Rack Lunges 5/5 Leg Swings 10/10 Ankle Circles Skill – All EMOM x …
CrossFit WOD, September 25, 2023
CrossFit – Mon, Sep 25 Warm-Up Warm-Up 2:00 Row Into… 2 ROUNDS 10 Banded Pull Aparts 6 Alt. Bottom of Squat Thoracic Rotations 10 Banded W’s 6 Scap Pull-Ups + 6 Kip Swings Into… 2:00 Row Strength – Performance Overhead Squat (3×6*) *Build to a Moderate-Heavy weight and stay at that weight across all sets. …
CrossFit WOD, September 24, 2023
CrossFit – Sun, Sep 24 Warm-Up Warm-Up AMRAP x 5 MINUTES 6 Kang Squats 6 Boot Strap Squats 6 Alt. Groiners 6 Yoga Push-Ups Into… 1 SET 10 Calf Raises 5/5 Side Leg Swings 10 Alt. Box Step-Overs 5 Up-Downs w/ Pause in the Plank Position 100m Run Into… 1 SET 10 Tib Raises 5/5 …
CrossFit WOD, September 23, 2023
CrossFit – Sat, Sep 23 Warm-Up Warm-Up 2 ROUNDS 4 Cal Bike (Legs Only) + 4 Cal Bike (Arms Only) + 4 Cal Bike (Arms + Legs) 6 BB Deadlifts 6 BB Upright Rows 12 Alt. BB Elbow Punches 6 Slow Air Squats + 6 Jumping Air Squats Into… 1-2 ROUNDS (Time Permitting) 10/8 Cal …
CrossFit WOD, September 22, 2023
CrossFit – Fri, Sep 22 Warm-Up Warm-Up AMRAP x 3 MINUTES 5 Banded Pull Aparts 5 Scap Push-Ups 5 Scap Pull-Ups 10 Alt. Deadbugs Into… AMRAP x 5 MINUTES 5 Banded Lat Push-Downs 5 Tuck-Ups 5/5 SA DB Arnold Press 5 Kip Swings Skill – All EMOM x 5 MINUTES 1 Strict Pull-Up or Dynamic …
CrossFit WOD, September 21, 2023
CrossFit – Thu, Sep 21 Warm-Up Warm-Up 2 SETS 30 Single Unders 10 KB Deadlifts → 10 RKB Swings* 10 Alt. Lunges** :30 Plank :30/:30 Calf Stretch Into… 2 SETS 15 Big Jump Single Unders + 15 Fast Single Unders 10 SB G2OH → 10 Slam Balls* 10 Air Squats** :15/:15 Side Plank :30/:30 Achilles …
CrossFit WOD, September 20, 2023
CrossFit – Wed, Sep 20 Warm-Up Warm-Up ON AN 8:00 RUNNING CLOCK.. 2 ROUNDS 10 Strict Press 10 Tuck-Ups / V-Ups 10 Scap Pull-Ups 1:00 Cal Row (Increasing Intensity) Into… 1 ROUND 10 Strict Press 10 Strict Knees to Chest 10 Small Kip Swings 1:00 Cal Row (Increasing Intensity) Workout – Performance “HURRICANE” (AMRAP – …
CrossFit WOD, September 19, 2023
CrossFit – Tue, Sep 19 Warm-Up Warm-Up 2-3 ROUNDS 6 Alt. Groiners 6/6 Russian Step Up 8/8 DB Half Kneeling Arnold Press 8 Alt. DB Goblet Cossack Squats 10/10 Banded Split Stance Pallof Press Workout – Performance AMRAP x 20 MINUTES (AMRAP – Rounds and Reps) 20 Wall Ball (20/14) 15 Up-Downs Box Jumps* *Box …
