CrossFit – Sun, Jun 4 Warm-Up Warm-Up 1 ROUND :40 Band Pull Aparts :40 Banded Upright Rows :40 Overhead Band Pull-Aparts :40 Deadbugs Into… 1 ROUND 10 Alt. Step-Ups 10 Alt. Hollow Rock 10 Scap Pull-Ups Into… 1 ROUND 10 Box Jumps10 Sit-Ups 10 Ring Rows Workout – Performance Metcon (AMRAP – Rounds and Reps) …
Category Archives: WOD
CrossFit WOD, June 3, 2023
CrossFit – Sat, Jun 3 Warm-Up Warm-Up 1 ROUND :30 Bike (RPE: 5/6) 10 Single DB Curls 10 Air Squats (:01 pause @ bottom) 10 Alt. Lunges Into… 1 ROUND :30 Bike (RPE: 7/8) 10 Alt. Single DB Hang Power Cleans 10 Goblet Squats 10 Alt. Goblet Lunges Into… 1 ROUND :30 Bike (RPE: 9/10) …
CrossFit WOD, June 2, 2023
CrossFit – Fri, Jun 2 Warm-Up Warm-Up 1 ROUND 100m Run 5/5 Plate Rounds the Worlds 10 Up-Downs into…. 1 ROUND 100m Run 10 Burpees :30 Barbell OH Hold into… 1 ROUND 100m Run 10 Burpees to Target 10 Barbell Strict Press Strength – All Push Press (5-5-5) *Keep weight Light across all sets. This …
CrossFit WOD, June 1, 2023
CrossFit – Thu, Jun 1 Warm-Up Warm-Up 2 ROUNDS 5 Cat Cows 10 KB Deadlift 10 Scap Pull-Ups 10 Alt. V-Ups Into… 1 ROUND 5/5 Moose Antlers 10 Russian KB Swings 10 Kip Swings 10 Tuck Ups or V-Ups Strength – All Deadlift (5-5-5) *Keep weight Light across all sets. This is a Deload Week. …
CrossFit WOD, May 31, 2023
CrossFit – Wed, May 31 Warm-Up Warm-Up AMRAP x 6 MINUTES 10 Jumping Jacks 5/5 Slam Ball Around the Worlds 5/5 Slam Ball Single Leg RDLs 10 Slam Ball Ground to Overhead INTO… 2 ROUNDS :20/:20 Single Arm Slam Ball Overhead Hold 10 Calf Raises 20 Alt. Skater Jumps :20 Static Hold (athlete choice – …
CrossFit WOD, May 30, 2023
CrossFit – Tue, May 30 Warm-Up Warm-Up 2:00 Easy Cardio Into… 2-3 ROUNDS 10 Cat Cows 8 Inch Worms + Push-Up 10 Alt. Cossack Squats 8 Dead Bugs Into… 1:00 Mod Cardio Into.. 2-3 ROUNDS 8 Box Jumps 10 Straight Leg Sit-Ups 8 Up-Downs 10 Lateral Step-Overs Workout – All Metcon (AMRAP – Rounds and …
CrossFit WOD, May 29, 2023
CrossFit – Mon, May 29 Warm-Up Warm-Up 200m Run Into… 2-3 SETS FOR QUALITY 10 Kang Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’. Workout – …
CrossFit WOD, May 28, 2023
CrossFit – Sun, May 28 Warm-Up Warm-Up 1 ROUND :45 EZ Cardio Choice* 5/5 KB Suitcase Deadlift 10 Alt. Cossack Squats 10 Sit-Ups Into… 1 ROUND :45 MOD Cardio Choice :20 Deadhang 5/5 Lateral Box Step-Ups 10 Tuck-Ups Into… 1 ROUND :45 MOD-HARD Cardio Choice* :15/:15 KB Suitcase Hold 10 Alt. Lateral Box Step-Overs 10 …
CrossFit WOD, May 27, 2023
CrossFit – Sat, May 27 Warm-Up Warm-Up 2-3 ROUNDS (Time Permitting) 30 Single Unders 10 Slam Ball Ground to OH 8 Alt. BB Elbow Punches 8/6 Cal Row (RPE 6) – :30 Rest – 2-3 ROUNDS (Time Permitting) 20 Double Unders 10 Slam Balls 8 (BB) Good Mornings 8/6 Cal Row (RPE 8) Strength – …
CrossFit WOD, May 26, 2023
CrossFit – Fri, May 26 Warm-Up Warm-Up AMRAP x 4 MINUTES 100m Run 4/4 Single Arm DB Front Rack Lunges 4/4 Moose Antlers 4 Forward Shoulder Rolls 4 Backward Shoulder Rolls into… AMRAP x 4 MINUTES 100m Run 4/4 Single Arm DB Strict Press 4/4 Single Arm DB Overhead Lunges 4/4 Single Arm DB Upright …