CrossFit – Mon, Apr 10 Warm-Up Warm-Up 2 ROUNDS 200m Jog 5 Cat Cows 8 Banded Glute Bridge-Up 6 Banded Glute Bridge-Up + Abduction* 4/4 Banded Fire Hydrants** *While at the top of the GBU push knees further out and into the band. Hold for a second before beginning knees back to neutral (still keeping …
Category Archives: WOD
CrossFit WOD, April 9, 2023
CrossFit – Sun, Apr 9 Warm-Up Warm-Up AMRAP x 4 MINUTES 4 Up-Dog to Down-Dog 4/4 Moose Antlers 4 Burpees 4 Alt. Step-Ups Into… 2 ROUNDS 4/4 Half Kneeling Single Arm Arnold Press 4 Scap Pull-Ups + 4 Kip Swings 4 Jumping Pull-Ups (or Ring Rows) 4 Box Jumps Strength – Performance Metcon EMOM x …
CrossFit WOD, April 8, 2023
CrossFit – Sat, Apr 8 Warm-Up Warm-Up 2 ROUNDS :45 Cal Row (increasing intensity) 10 Walking Lunges 5/5 Single Arm DB Deadlifts 10 Single DB Curls 12 Slow Alt. Shoulder Taps Into… 2 ROUNDS :45 Cal Row (increasing intensity) 10 Walking Lunges 5/5 Single Arm DB Upright Row 15 DB Glute Bridge-Ups 10 DB Slides …
CrossFit WOD, April 7, 2023
CrossFit – Fri, Apr 7 Warm-Up Warm-Up 200m Run Into… 2 ROUNDS 12 Med Ball Ground to OH 10 PVC Pass Through 8 Alt. Groiners Into… 1-2 ROUNDS 5 PVC Snatch Deadlift 5 PVC High Hang Muscle Snatch 5 Med Ball Thruster → 5 Wall Balls to Target IInto… 200m/150m Time Trial (this is a …
CrossFit WOD, April 6, 2023
CrossFit – Thu, Apr 6 Warm-Up Warm-Up 2-3 ROUNDS 1:00 Cardio Choice 5/5 Split Squats 10 Sit-Ups 10 Dante Rows 10 Ring Rows Strength – Performance Metcon ON A 8:00 RUNNING CLOCK… Strict Chest to Bar Practice* *Focus on wider grip + leaning back to lead with chest. (No Measure) Week 2 of 9 Strict …
CrossFit WOD, April 5, 2023
CrossFit – Wed, Apr 5 Warm-Up Warm-Up 1 ROUND 5 Cat/Cows 4 SLOW Jefferson Curls 3/3 Sciatic Nerve Floss Into… 2 ROUNDS 8 Toe Touch + Jump Jack 8 Up-Downs 8 Banded/Empty Bar/Bodyweight Good Mornings 8/8 Single Leg RDL Into… 2-3 ROUNDS (Time Permitting) 5/5 Staggered Stance Deadlift w/Empty Barbell* 10 Glute Bridge-Ups :30/:30 Single …
CrossFit WOD, April 4, 2023
CrossFit – Tue, Apr 4 Warm-Up Warm-Up 400m Group Run Into… AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Banded Pull Aparts 5 Banded Strict Press 10 Hollow Rocks Strength – All Shoulder Press (3×6 @ 21X1*) Tempo Strict Press (21X1) *Keep weight Moderate-Heavy across all sets. Remember Reading Tempo… 1st Number is ‘Down Portion’ …
CrossFit WOD, April 3, 2023
CrossFit – Mon, Apr 3 Warm-Up Warm-Up AMRAP x 4 MINUTES :30 Mod Bike 20 Single Unders 5 Bootstrap Squats 5 BB Hang High Pulls Into… AMRAP x 4 MINUTES :30 Fast Bike 20 Double Unders 5 Hang Power Cleans 5 Front Squats Strength – All Back Squat (3×6 @ 21X1*) Tempo Back Squat (21X1) …
CrossFit WOD, April 2, 2023
CrossFit – Sun, Apr 2 Warm-Up Warm-Up PART 1 → AMRAP x 2 MINUTES 4 Alt. Groiners 8 Slow Arm Haulers 8 Alt. Thoracic Squat Rotations Then Into… PART 2 → Progressive Warm-Up 1 ROUND 5 Up-Downs w/4 Alt. Shoulder Taps* 5/5 Lateral Step-Ups 5 Seated DBL DB Arnold Press 5 Empty Barbell Clean Deadlifts …
CrossFit WOD, April 1, 2023
CrossFit – Sat, Apr 1 Warm-Up Warm-Up ON AN 8:00 RUNNING CLOCK… 3 ROUNDS 5 KB Deadlift 5/5 Single Arm Russian KB Swings → 5 Russian KB Swings to Waist → 5 Russian KB Swings 10 Bent Leg Sit-Ups → 10 Straight Leg Sit-ups → 10 Sit-ups 10 Alt. Bird Dogs → 10 Alt. Deadbugs …