Workout of the Day

032318

OPEN WOD 18.5, announced live at 8pm here: http://games.crossfit.com

032118

WARM UP: 2 mins of burpees MOBILITY: pec smash- 2 mins 3x: 20 pull aparts/ 5 pass through’s SKILL: Every 90 secs, for 8 rounds (12 mins) 3 T2B + 3 kipping pull ups + 3 butterfly 4 kips +… Read more »

032018

WARM UP: 3 rds- 5 air squats 5 wall squats 10 groiners 10 thread the needles MOBILITY: banded front rack- 2 mins monster walks- 2 mins STRENGTH: Front squat 3×5 @75% 3×3 heavy. *score is the total of your 3… Read more »

031918

WARM UP: 500m row MOBILITY: kneeling shoulder distraction- 2 mins foam roll- 2 mins SKILL: double unders, hang power clean AMRAP 6 100m row 10 hang power clean 50/ 35kg AMRAP 6 10 db push press 40/ 25# 50 double… Read more »

031618

OPEN WOD 18.4, announced live at 8pm here: http://games.crossfit.com

031518

WARM UP: 3 rds- 50 jumping jacks 5 broad jumps 25 mountain climbers MOBILITY: foam roll IT bands- 2 mins KB lat smash- 2 mins 4 rds not for time: 8 seated rows 6 box jumps 30/ 24# OR 8… Read more »

031418

WARM UP: Burgener MOBILITY: 3 rds- 10 snow angels 10 halos STRENGTH: hang power snatch 12 mins to build to a heavy triple. Every 5 minutes, for 4 rds (20 mins): 100 double unders 20 goblet squats 24/ 16kg 20… Read more »

031318

WARM UP: 50 OH walking lunges MOBILITY: athlete’s choice 5 mins “CINDY” AMRAP 20 5 pull ups 10 strict push ups 15 air squats STRENGTH ACCESSORY: 3 rds- 5 dbl KB swings 5 dbl KB cleans 5 dbl KB thrusters

031218

WARM UP: 4 rds- 5 pass thorugh’s 6 banded OHS 15 pull aparts MOBILITY: partner t spine opener- 3×10 secs ankle distraction- 2 mins STRENGTH: OHS 5×5 build across For max reps: 2 mins of push ups 2 mins of… Read more »

030918

OPEN WOD 18.3, announced live at 8pm here: http://games.crossfit.com