CrossFit – Sun, Jul 23 Warm-Up Warm-Up PART 1 (ROWING MECHANICS) 15 Arms Only Strokes (Legs straight + slight lean back of body) 15 Arms + Body Strokes (Bow forward after arms extend + keep chest up) 15 Half Slide Strokes (Arms – Body – slight bend of knees) 15 Full Slide Strokes (Arms – …
Category Archives: WOD
CrossFit WOD, July 22, 2023
CrossFit – Sat, Jul 22 Warm-Up Warm-Up 2-3 SETS Bent Over Plate IYT’s* 10 I’s 10 Y’s 10 T’s *From the BOR position, palms down, bing plates directly in front until biceps are by ears. Then bring them slightly outside shoulder grip, and finally directly out to the sides. Switch out the plates for a …
CrossFit WOD, July 21, 2023
CrossFit – Fri, Jul 21 Warm-Up Warm-Up 2 ROUNDS :45 Cardio Choice 1 RPE 4/5 5 Inchworms + Down Dog 10 Alt. Cossack Squat 5/5 Shoulder CARs* 10 Alt. Deadbug Into… 2-3 ROUNDS :45 Cardio Choice 2 RPE 4/5 10 Single DB Crush Curl 10 Alt. DB Halo 10 Single DB Floor Press 10 Wtd …
CrossFit WOD, July 20, 2023
CrossFit – Thu, Jul 20 Warm-Up Warm-Up AMRAP x 8 MINUTES 16 Jumping Jacks 8 Jefferson Curls 8 Alt. Elbow Punches 8 BW Drop Squats* 8 Alt. Groiners *Start on your toes with your hands at your side and your shoulders shrugged. Jump and DROP into an Air Squat as fast as possible. As you …
CrossFit WOD, July 19, 2023
CrossFit – Wed, Jul 19 Warm-Up Warm-Up 1 ROUND 10 Air Squats 10 PVC Pass Thrus 10 Arm Haulers 15 Calf Raises 15 Tib Raises Into… 1 ROUND 10 Alt. 90-90 Hip Rotations 10 PVC Snatch High Pulls :30 Single Unders Into… 1 ROUND 10 Drop Squats* 10 Scarecrow Snatches :30 Double Under Practice *Start …
CrossFit WOD, July 18, 2023
CrossFit – Tue, Jul 18 Warm-Up Warm-Up GENERAL WARM-UP 2 ROUNDS :30 Bike or Row 10 Alt Lunges 10 Alt. V-Ups 10 Scap Pull-Ups into… SPECIFIC WARM-UP 2 ROUNDS 3 Hang Muscle Clean* 6 Front Rack Lunges 6 Up-Downs 6 Kip Swings** *2nd Round perform Hang Power Clean **2nd Round perform Ring Rows Skill – …
CrossFit WOD, July 17, 2023
CrossFit – Mon, Jul 17 Warm-Up Warm-Up 2 ROUNDS 10 Alt. 90-90 Hip Rotations 10 KB RDLs 20 Alt. High Knees 5/5 SLOW Hip Circles Into… AMRAP x 6 MINUTES 100m Run 3 Slow Air Squats + 3 Fast Air Squats* 4 Burpee Broad Jumps 5 PVC Behind the Neck Wide Grip Strict or Push …
CrossFit WOD, July 16, 2023
CrossFit – Sun, Jul 16 Warm-Up Warm-Up 2 ROUNDS :45 Cardio Choice 1 RPE 4/5 5 Inchworms + Down Dog 10 Alt. Cossack Squat 5/5 Shoulder CARs* 10 Alt. Deadbug Into… 2-3 ROUNDS :45 Cardio Choice 2 RPE 4/5 10 Single DB Crush Curl 10 Alt. DB Halo 10 Single DB Floor Press 10 Wtd …
CrossFit WOD, July 15, 2023
CrossFit – Sat, Jul 15 Warm-Up Warm-Up 2 SETS x :30 MAX REPS* (RPE 6) MOVT 1: Air / Bootstrap Squats MOVT 2: Good Mornings (BB Opt.) MOVT 3: Step-Ups MOVT 4: Scap Push-Ups MOVT 5: Row -1:00 Rest b/t Part 1 and Part 2- 2 SETS x :30 MAX REPS* (RPE 8) MOVT 1: …
CrossFit WOD, July 14, 2023
CrossFit – Fri, Jul 14 Warm-Up Warm-Up 2 ROUNDS 30 Single Unders 10/10 Split Squats 5 Hang Muscle Clean 10 Elbow Punches Into… 2 ROUNDS :30 Jump Rope Practice* 3 Hang Power Clean 6 Alt. Lunges + 6 Squats** *RD1: Perform Single + Single + High Jump; RD2: Perform Single + Single + Double Under …