Workout of the Day

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

022218

ACTIVE RECOVERY DAY (for the Open, of course) WARM UP: 3 rds- 5 KB bottoms up press (per side) 5 KB Halo (per Direction) 5 KB Single Leg Deadlift (per leg) MOBILITY: 5 mins athlete’s choice SKILL: TGU then… 5×3… Read more »

022118

WARM UP: Rowling Game MOBILITY: KB Hamstring stretch on Box- 2 mins 2 mins OYO SKILL: Deadlift Partner WOD: AMRAP 6 Partner A: AMRAP Deadlifts 55kg/35kg Partner B: 100m KB Farmers Carry 24kg/ 16kg *switch when partner gets back from… Read more »

022018

WARM UP: 5 rds: 100m run 5 pass Thrus 5 tempo OHS MOBILITY: Pec Minor smash- 2 mins KB ankle stretch- 2 mins STRENGTH/ SKILL: hang snatch + snatch balance + OHS *15mins to build to a moderate/heavy complex “Nancy Lite”… Read more »

021918

WARM UP/ SKILL: MB Clean then… 15-12-9 MB Clean MB push jerk MOBILITY: Pigeon- 2 mins Super Front Rack- 2 mins STRENGTH/ SKILL: E2MOM16 (barbell complex): Clean + Hang Clean + Push Jerk  + Split Jerk *maintain or build across… Read more »

021618

WARM UP: 4 rds with a band- 10 good mornings 10 OHS 20 pull aparts 10 presses MOBILITY: Double med ball t spine opener- 2 mins LaX ball pec smash- 2 mins STRENGTH: Fitness: DB/ KB strict press 6×6 Competition:… Read more »

021518

WARM UP: 400m run STRENGTH: Every 90 secs for 6 rds (9 mins): Accumulate 15 secs in a parallette/ hanging/ ring support L sit. 5 RFT 10 KBS 24/ 16kg 10 wall balls 20/ 14# 10 pull ups 400M run