CrossFit – Fri, Nov 17 Warm-Up Warm-Up EMOM x 8 MINUTES MIN 1 – :40 Cardio MIN 2 – 12 Slow Scap Pull-Ups + :10 Dead Hang MIN 3 – :40 Hollow Rocks MIN 4 – 12 Slow Ring Rows + :10 Top of the Ring Hold Workout – All AMRAP x 27 MINUTES 2:00 …
Category Archives: WOD
CrossFit WOD, November 16, 2023
CrossFit – Thu, Nov 16 Warm-Up Warm-Up PART I) GENERAL WARM-UP (MIN 0-4) Running Drills… High Knees Butt Kicks Toe/Heel Walk Quad Stretch to Knee Hug Straight Leg Kicks Bear Crawl Quad Crawl Into… PART II) SPECIFIC WARM-UP (MIN 4-10) AMRAP x 6 MINUTES 100m Run* 8 Alt. Piked Shoulder Tap :30 Sit-ups 8 Push-up …
CrossFit WOD, November 15, 2023
CrossFit – Wed, Nov 15 Warm-Up Warm-Up (OPTIONAL) MOBILITY PREP 1-2 SETS (TIME PERMITTING) 10 Cat Cows 10 Alt. Groiners 10 Alt. Ankle Rocks from Deep Squat 10 Alt. Squat Reach Into… 1 ROUND 10 Scap Push-Ups 10 Alt. Lunges 10 WB Front Squats 10 WB Push Press Into… 2 ROUNDS 8 Push-Ups 8 Alt. …
CrossFit WOD, November 14, 2023
CrossFit – Tue, Nov 14 Warm-Up Warm-Up 2 ROUNDS 12 Good Mornings (BB opt.) 10 KB Sumo Deadlifts 8 BW Lunges 6 Alt. Groiners Into… 2 ROUNDS 12 BB Sumo Deadlifts 10 BB Back Rack Alt. Lunges 8 RKB Swings 6 SLOW Bootstrap Squats Strength – All Deadlift (10-8-6 | 8-6-4*) *Start Light and build …
CrossFit WOD, November 13, 2023
CrossFit – Mon, Nov 13 Warm-Up Warm-Up 1:00 Bike or Row (EZ Pace) Into… 2 ROUNDS 10 Banded Pull Aparts 5-Up-Downs + 5 Burpees 10 Alt. Deadbugs 5 Empty Barbell Strict Press w/ :01 Pause Overhead 5 Pause Kip Swings* *RND2 complete 3 Kipping Knees to Chest + 3 Kipping Straight Leg Raises. Into… 16/13 …
CrossFit WOD, November 12, 2023
CrossFit – Sun, Nov 12 Warm-Up Warm-Up EMOM x 8 MINUTES MIN 1 – :40 Cardio MIN 2 – 12 Slow Scap Pull-Ups + :10 Dead Hang MIN 3 – :40 Hollow Rocks MIN 4 – 12 Slow Ring Rows + :10 Top of the Ring Hold Workout – All AMRAP x 27 MINUTES 2:00 …
CrossFit WOD, November 11, 2023
CrossFit – Sat, Nov 11 Warm-Up Warm-Up AMRAP x 6 MINUTES 6 Jumping Jack Toe Touches* 6 Alt. Quad Pull Backs 6/6 Ankle Circles 6 Kang Squats 6 Alt. Groiners 6 Alt. Step-Ups *Perform a toe touch + jumping jack Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 …
CrossFit WOD, November 10, 2023
CrossFit – Fri, Nov 10 Warm-Up Warm-Up 1 ROUND MOBILITY :45 Banded Tricep Stretch (R) :45 Banded Tricep Stretch (L) :45 Banded Lat Stretch (R) :45 Banded Lat Stretch (L) :45 Banded Hip Flexor Stretch (R) :45 Banded Hip Flexor Stretch (L) Into… 3 ROUNDS :45 Bike (increase RPE each round) 20 Alt. Russian Twists* …
CrossFit WOD, November 9, 2023
CrossFit – Thu, Nov 9 Warm-Up Warm-Up EMOM x 5 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms + Body Rowing MIN 2 – Full Slide Rowing (EZ Pace) MIN 3 – FS Rowing @ 20-24 SPM MIN 4 – FS Rowing @ 24-28 SPM MIN 5 – FS Rowing @ 28+ SPM Into… …
CrossFit WOD, November 8, 2023
CrossFit – Wed, Nov 8 Warm-Up Warm-Up 2 ROUNDS 10 Up Downs 10 Ring Rows :30 Banded Lat Push-Downs :15 Bottom of Ring Hold Into… 2 ROUNDS 10 Burpees 10 Scap Pull-Ups :30 Banded Lat Pull Downs :15 Top of Ring Hold Skill – All ON A 15:00 RUNNING CLOCK… Practice Ring Muscle-Ups * *Option …