Workout of the Day

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

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