CrossFit WOD, April 14, 2024

CrossFit – Sun, Apr 14 Workout Option 1 PO’BOY (6 Rounds for reps) Freedom (RX’d) 6 sets: 250/200m Row 6 Burpee Box Get-Overs (48/42) (Or 12 Burpee Box Get-Overs 30/24) 10 Dumbbell Shoulder to Overhead (2×50/2×35) -rest 1:1 between sets- (KG conv: 22.5/15 DBs) Independence 6 Rounds 250/200m Row 6 Burpee Box Get-Overs (40/32) (Or […]

CrossFit WOD, April 13, 2024

CrossFit – Sat, Apr 13 Warm-up Warm Up 1. Movement Prep/Activation3:00 Bike-into-3 sets:100m Run5 Sandbag Deadlifts (light-build in weight)10 Roll and Reach30-second Knee Plank (elbows) 2. Workout Prep2 sets:-With partner-50m Run (together)2 Sandbag Cleans (build in weight)10ft Sandbag Carry Workout Reuben Sandwich (Time) Freedom (RX’d)Teams of 24 Rounds400m Run (Together)10 Sandbag Cleans (150/100) (Or Power […]

CrossFit WOD, April 12, 2024

CrossFit – Fri, Apr 12 Warm-up Warm Up 1. Movement Prep/ActivationBanded 7’s-into-8:00 AMRAP10 Alternating V-Ups (each side)5 Inch Worms5 Scap Pullups30-second Machine 2. Workout Prep2 sets:2 Strict Chin Ups4 Bench Dips4 V-Ups Gymnastics Gymnastics Skill Review (Checkmark) Take 10-15 min to practice pull-ups. Athletes can work on modified strict, strict, kipping, butterfly, chest to bar…choose […]

CrossFit WOD, April 11, 2024

CrossFit – Thu, Apr 11 Warm-up Warm Up 1. Movement Prep/ActivationTabata Bike (8 sets)-into-3 sets:10ft Walking Lunge10 Banded Air Squats10 Alternating V-Ups 2. Workout Prep2 sets:10ft Dumbbell Lunge (build in weight)4 Dumbbell Front Squats (build-in weight) Workout Lobster Roll (Part 1) (5 Rounds for reps) Freedom (RX’d)5 sets50ft Dumbbell Front Rack Walking Lunge (50s/35s)12 Dumbbell […]

CrossFit WOD, April 10, 2024

CrossFit – Wed, Apr 10 Warm-up Warm Up 1. Movement Prep/Activation8:00 AMRAP45-second Row5 Clean Deadlifts (empty bar)5 High Hang Muscle Cleans (empty bar)5 Shoulder Press (empty bar)10 Bird Dogs 2. StrengthEvery 2:00 for 5 sets: Muscle Cleans + Shoulder Press Set 1: 10+10Set 2: 8+8Set 3: 6+6Set 4: 4+4Set 5: 2+2*Building Sets (Don’t exceed 65% […]

CrossFit WOD, April 9, 2024

CrossFit – Tue, Apr 9 Warm-up Warm Up 1. Movement Prep/Activation3:00 Bike-into-3 sets:5 Scap Pull Ups5 Hanging Knee Raises3 Zombie Climbs (or 10 Ring Rows)5/4 Calorie Air Bike (build-in pace) 2. Workout PrepRope Climb Practice Gymnastics Gymnastics Skill Review (Checkmark) Take 15 min to practice Rope ClimbsAdvanced athletes can practice legless or L-sit rope climbs […]

CrossFit WOD, April 8, 2024

CrossFit – Mon, Apr 8 Warm-up Warm-up 1. Movement Prep/Activation2 sets:10 Banded Pull Aparts10 Banded Pass-throughs-into-3 sets:3 Inch Worms + Dynamic Squat Stretch3 Snatch Grip Deadlifts3 Snatch Grip High Pulls3 High Hang Muscle Snatch3 Snatch Grip Push Press3 Overhead Squats*Start with PVC pipe and then progress into empty barbell* 2. Strength5 sets: 3 Snatch Grip […]

CrossFit WOD, April 7, 2024

CrossFit – Sun, Apr 7 Workout Option 1 The Rise of Skywalker (Time) Freedom (RX’d)4 rounds60 Double Unders10 Burpee Box Get Overs (30/24) Independence4 rounds50 Double Unders10 Burpee Box Get Overs (24/20) Liberty4 rounds60 Single Unders8 Up Downs + Box Step Ups (24/20) Target time: Sub 7:00 Time cap: 10:00 Workout Option 2 Option 2: […]

CrossFit WOD, April 6, 2024

CrossFit – Sat, Apr 6 Warm-up Warm Up 1. Movement Prep/Activation6 sets:Tabata Machine: 20 secs on/10 secs off*Pace should be moderate/fast, not a Sprint –-into-3 sets:20-30 second Dead Hang (pull-up bar)10 Goblet Squats 2. Workout Prep– With Partner –2 sets (each)15 Second Bike Erg (workout pace)* 1 Partner Holds Dumbbells (start light and add) * […]

CrossFit WOD, April 5, 2024

CrossFit – Fri, Apr 5 Warm-up Warm Up 1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s-into-5 sets (1 set every 3:00)1:30 Ski moderate (OR Row)10 Banded Strict Pull-Up (Or 10 Ring Rows)15/12 Knee Push Ups 2. Workout Prep2 sets:5 Bench Press (build in weight)5 Bent Over Dumbbell Rows (build-in weight)5 Ring Rows5 Bench Dips Workout The […]