CrossFit WOD, April 24, 2024
CrossFit – Wed, Apr 24 Warm-up Warm Up 1. Movement Prep/ActivationBurgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes, 2-3 […]
CrossFit WOD, April 23, 2024
CrossFit – Tue, Apr 23 Warm-up Warm Up 1. Movement Prep/Activation8:00 AMRAP25-sec Air bike (easy)25-sec Air bike (moderate)10-sec Air bike (hard)5 Jumping Squats5 Down Dog/Seal Pose Transitions5 World’s Greatest Stretch (each side) 2. Workout Prep1:1 With Partner (Each perform then move to the next set)30-second Bike (easy)into20-second Bike (moderate)into 10-second Bike (hard) Workout Guava (Time) […]
CrossFit WOD, April 22, 2024
CrossFit – Mon, Apr 22 Warm-up Warm-up 1. Movement Prep/Activation1 Round Through10 yd walk on toes10 yd walk to toes backwards10 yd walk on heels10 yd walk feet turned out10 yd walk feet turned in10 yd lunge walk-arms locked out overhead10 yd lunge walk – torso twist towards forward leg10 yd butt kickers10 yd high […]
CrossFit WOD, April 21, 2024
CrossFit – Sun, Apr 21 Workout Option 1 Private (8 Rounds for reps) Freedom (RX’d)Every 2:00 (8 sets)15/12 Calorie Air Bike25ft Handstand Walk (Or 2 Wall Walks) IndependenceEvery 2:00 (8 sets)12/10 Calorie Air Bike25ft Handstand Walk (Or 2 Wall Walks) LibertyEvery 2:00 (8 sets)10/8 Calorie Air Bike25ft Bear Crawl (Or 2 Wall Walks, half way) […]
CrossFit WOD, April 20, 2024
CrossFit – Sat, Apr 20 Warm-up Warm Up 1. Movement Prep/Activation3:00 Machine-into-10:00 AMRAP20-second Single Unders1 Zombie Rope Climb5 PVC Muscle Snatch5 PVC Push Press5 PVC Overhead Squats 2. Workout Prep3 sets10 Double Unders1 Rope Climb (build-in height)3 OVHS (Build in weight) Workout “I like to move it, move it” (8 Rounds for reps) Freedom (RX’d)Teams […]
CrossFit WOD, April 19, 2024
CrossFit – Fri, Apr 19 Warm-up Warm Up 1. Movement Prep/Activation2:00 Machine-into-3 sets:5 Single Arm Dumbbell Push Press (left and right)5 Single Arm Dumbbell Bench Press (left and right)10 Alternating V-Ups5 Knee Hand Release Push Ups 2. Workout Prep2 sets:100m Ski (Or Row)2 Strict Handstand Push Ups2 Dumbbell Bench Press (Build in weight) Workout Merman […]
CrossFit WOD, April 18, 2024
CrossFit – Thu, Apr 18 Warm-up Warm Up 1. Movement Prep/Activation2 sets:10 Banded Fire Hydrants10 Banded Squats -into-3 sets10 PVC Pass Throughs10 PVC Around the Worlds (left and right)5 PVC Snatch Push Press 4 PVC Overhead Squats 3 PVC Pressing Snatch Balance 2 PVC Snatch Balance 2. StrengthEvery 2:00 (5 sets) 5 Snatch Push Press […]
CrossFit WOD, April 17, 2024
CrossFit – Wed, Apr 17 Warm-up Warm Up 1. Movement Prep/Activation: Hinshaw Warm-Up Perform each drill for 10m out, then walk back* High knee karaoke (over, over, walk, walk)* Over hurdle (heel, toe)* Knee to chest* Figure 4 (1 sec)* Lunge with reach overhead* Lunge torso twist (Pull hand)* Toy soldiers* High knee + arm […]
CrossFit WOD, April 16, 2024
CrossFit – Tue, Apr 16 Warm-up Warm Up 1. Movement Prep/Activation 2 sets:10 Banded Pull Aparts10 Banded Pass Throughs-into-7:00 AMRAP5 Inch Worms + Dynamic Squat Stretch5 Clean Grip Deadlifts (empty bar)4 High Hang Muscle Cleans (empty bar)3 Front Squats (empty bar) 2. Strength5 Unbroken sets:3 Clean High Pulls + 3 Hang Power Cleans + 3 […]
CrossFit WOD, April 15, 2024
CrossFit – Mon, Apr 15 Warm-up Warm-up 1. Movement Prep/ActivationHip Halo Warm Up-into-3 sets30-second Bike (easy pace)10 Banded Pull Through (Left)10 Banded Pull Through (Right)10 Banded Pull Through (Both)10 Hollow Rocks5 Back Squats (empty bar-build across sets) 2. Workout Prep2 sets:3 Back Squats (build-in weight)5 Air Squats20-second Bike (build-in pace) Workout Madagascar (Weight) Freedom (RX’d)5 […]