CrossFit – Sat, Dec 2 Warm-Up Warm-Up RUNNING PREP (6:00 MINUTES) 200m Run 25’ Calf Walk 25’ Side Lunges 25’ Samson Lunges 25’ High Knees 25’ Butt Kickers 25’ High Kicks 400m Run Into.. 2-3 ROUNDS (Time Permitting) 5 Cat/ Cows 5 Sumo Good Mornings + 5 Sumo Squats* 10 Tuck-Ups w/ :01 Pause at …
Category Archives: WOD
CrossFit WOD, December 1, 2023
CrossFit – Fri, Dec 1 Warm-Up Warm-Up OPTIONAL MOBILITY ROUND 10 Alt. 90-90 Hip Rotations (option for Alt. Groiners) 10 Alt. Deadbugs 10 Alt. Plank Shoulder Taps 10 Alt. Bird Dogs Into… 1 ROUND 10 Air Squats* + 10 Jumping Air Squats 10 Alt. Elbow Punches w/Barbell** 5 Up-Downs + 5 Burpees 20 Lateral Hops …
CrossFit WOD, November 30, 2023
CrossFit – Thu, Nov 30 Warm-Up Warm-Up 1 ROUND 200m Run 10-12 Supinated Band Pull-Aparts 10-12 Banded Upright Rows 66/ Crossbody Band Pulls 200m Run Into… 2 ROUNDS (Time Permitting) :20 Hollow Body Hold :20 Superman Hold 10 False Grip Ring Rows 7-10 Scap Pull-Ups* 5-7 Small Kip Swings* *Option to complete on bar or …
CrossFit WOD, November 29, 2023
CrossFit – Wed, Nov 29 Warm-Up Warm-Up EMOM x 8 MIN* MIN 1 – :20 Box Step-Ups + :20 Box Jumps → :20 Box Step Overs + :20 Box Jump Overs MIN 2 – :40 Alt. MB Around The Worlds → :40 MB Strict Press MIN 3 – :40 Bootstrap Squats → :40 MB Thrusters …
CrossFit WOD, November 28, 2023
CrossFit – Tue, Nov 28 Warm-Up Warm-Up 2 ROUNDS :45 Cal Bike @ RPE 6 8 Tempo Ring Rows (:02 Pause at the top) 10 Tuck-Ups 12 Hollow Rocks Into… 1-2 ROUNDS (Time Permitting) :45 Cal Bike @ RPE 6 8 Scap Pull-ups (:02 Pause at the top) 10 V-Ups 12 Hollow Rocks Workout – …
CrossFit WOD, November 27, 2023
CrossFit – Mon, Nov 27 Warm-Up Warm-Up 2-3 ROUNDS 10 Jumping Jacks 5 Cat Cows 10 Hollow Rocks 5 Push-Up to Pike 10 Banded Plate Good Mornings* *Tie a band to the rig and step into the band. Band should be at hip height. Facing away from where the band is attached, athletes will perform …
CrossFit WOD, November 26, 2023
CrossFit – Sun, Nov 26 Warm-Up Warm-Up AMRAP x 7 MINUTES :40 Cardio Choice 10 Air Squat + Step-Up 10 Push-Up + Alt. Shoulder Tap 10 Alt. Straight Leg Sit-Ups Skill – All ON A 10:00 RUNNING CLOCK… Practice a Gymnastic Skill* *Skill Options…Strict Ring DipsPike HoldPike Box HoldHS Hold Against WallHS Hold + Shoulder …
CrossFit WOD, November 25, 2023
CrossFit – Sat, Nov 25 Warm-Up Warm-Up 2-3 ROUNDS (Time Permitting) :30 Bike* 10 PVC Pass Through 5 PVC Muscle Snatch 5 PVC Snatch Grip Push Jerk 7 Up-Downs 7 Scap Pull-Ups + 5 Kip Swings* *Build pace each round (EZ→Mod→Hard) **RND 2+3 complete 7 Ring Rows + 5 Kip Swings. Extended Warm-Up – All …
CrossFit WOD, November 24, 2023
CrossFit – Fri, Nov 24 Warm-Up Warm-Up 1 ROUND 10 Alt. Lunge-Lunge-Squat 20 Fast Single Unders + 20 Tall Jump Single Unders 5/5 Staggered Stance Good Mornings Into… 1 ROUND 5 Muscle Cleans + 5 Power Cleans w/ Empty Barbell :20 Penguin Jumps* 20 Double Unders or 40 Single Unders 10 Back Squats w/Empty Barbell …
CrossFit WOD, November 23, 2023
CrossFit – Thu, Nov 23 Warm-Up Warm-Up LINE DRILLS* 5/5 Leg Swings (Side-Side) 5/5 Leg Swings (Front to Back) Hamstring Scoops Hip Open Gate Hip Close Gate High Knees Butt Kicker 200m Run *25ft out and jog back Into.. 1 ROUND 8 Up-Down 8 KB Deadlifts 8 Hollow Rocks Into.. 1-2 ROUNDS (Time Permitting) 8 …
