Workout of the Day

033018

WU: 4 rounds- 5 pass through’s 5 OHS then Burgener warm up MOB: t spine opener- 2 mins banded hip distraction- 2 mins ankle distraction 2 mins STRENGTH: Snatch 6×3 Build across, all singles TT: 2k row.

032818

WU: 75 plate GTO 1 min groiners 1 min of monster walks STRENGTH: Back squat Find 5rm. 5 rounds: 3 TGU’s 1 min Pallof hold 10 parallette heel touch 10 barbell good morning’s – 60s REST –

032718

WU: 800m run MOB: banded front rack- 2 mins 3x: 4 single leg glute bridge EMOM 8: Min 1-3: 3 sets of complex (bar only). Min 4-8: 2 sets of complex (build up). FITNESS: EMOM 14- with dumbbells… 3-5 hang… Read more »

032618

QOTD: name one thing you think is overrated, while in a static squat hold. WU: 3 rds- 5 KB upside down press 8 strict push ups 8 squats MOB: wrist stretches STRENGTH: Strict press 7×5 @ 75% If you don’t… Read more »

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 »