Workout of the Day

030818

WARM UP: Accumulate 100 reps between air squats, sit ups, lunges, pull ups, ring rows, push ups. EMOM 30: Minute 1: 15/10 calorie row Minute 2: 15 plate GTO Minute 3: 7 strict push ups + 5 strict pull ups/… Read more »

030718

WARM UP: 500m row MOBILITY: kneeling shoulder distraction- 2 mins foam roll- 2 mins AMRAP 6 100m row 20 DB snatches 50/ 35# AMRAP 6 20 Russian swings 24/ 16kg 50 double unders ACCESSORY: 4 rds- 10 DB Front Raise… Read more »

030618

WARM UP: 400m run MOBILITY: banded hamstring stretch- 2 mins KB calf smash- 2 mins Partner WOD, 5RFT: 400m run 20 Deadlifts 85/ 60kg 30 Pull-Ups  

030518

WARM UP: tabata- MB hang power cleans MOBILITY: athlete’s choice- 5 mins STRENGTH: hang power clean 7×3 3RFT: 60 air squats 30 knees to elbows 30 strict push ups (20 min cap)

030218

OPEN WOD 18.2, announced live at 8pm here: http://games.crossfit.com

022818

WARM UP: 3 rds- 5 Pike Push up 10 Wallballs 15 Jumping Jacks SKILL: Handstand push ups Progressions 4 Rounds, not for time- 15 Wallballs 10-15 DB Floor Press 10 – 15 ring rows 5 HSPU

022818

WARM UP: 4 rds- 10 walking lunges 15 pull aparts MOBILITY: barbell quad smash- 2 mins Banded Shoulder distractions- 2 mins STRENGTH: Fitness: DB/ KB thruster, 5×5 build across or maintain. Competition: Thruster 5×5 build across AMRAP 15 5 KB… Read more »

022718

WARM UP: 3 Rounds 10 Jumping Air Squat 5 Tempo Push ups 5 Temp Ring Rows MOBILITY: T-Spine opener with MB or roller – KB over head- 90s Pec Minor stretch on Rig- 2 mins SKILL: E2MOM 10- Competition: 3 Kips… Read more »

022618

WARM UP: Musical Medball (bear crawl, crab walks) MOBILITY: 5 mins athlete’s choice SKILL: Manmakers Death by Manmakers 35/ 20# ACCESSORY: 3 rds- 2 mins: 10-15 strict leg raise 2 mins: pallof hold 1 min per side. 2 mins: 10… Read more »

022318

OPEN WOD 18.1, announced live at 8pm here: http://games.crossfit.com