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 […]
CrossFit WOD, April 4, 2024
CrossFit – Thu, Apr 4 Warm-up Warm Up 1. Movement Prep/Activation2 sets10 Banded Pull Aparts10 Banded Pass Throughs-into-3 sets:5 High Hang Muscle Snatch4 Snatch Grip Push Press3 Hang Power Snatch4 Low Box Jumps4 Pike Push Ups 2. Workout Prep3 sets:2 Hang Power Snatch (build-in weight)2 Box Jump Overs 3 Handstand Push Ups Gymnastics Gymnastics Skill […]
CrossFit WOD, April 3, 2024
CrossFit – Wed, Apr 3 Warm-up Warm Up 1. Movement Prep/ActivationHip Halo-into-6:00 AMRAP5 Wall Ball Front Squats5 Wall Ball Push Press10 Alternating V-Ups30-second Jog 2. Workout Prep2 sets:50m Run5 GHD’s 5 Wall Balls Workout Revenge of the Sith (Time) Freedom (RX’d)3 Rounds400m Run30 GHD’s (Or V-Ups)20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, […]
CrossFit WOD, April 2, 2024
CrossFit – Tue, Apr 2 Warm-up Warm Up 1. Movement Prep/Activation8:00 AMRAP:45 sec Air Bike4 Up-Downs over bar5 Clean Deadlifts5 Power Cleans (building)5 Cat/Cows 2. Workout Prep2 sets:2 Power Cleans (build-in weight)2 Bar Facing Burpees5/4 Calorie Air Bike (build in pace) Workout Attack of the Clones (Part A) (3 Rounds for reps) Freedom (RX’d)Part A:3 […]
CrossFit WOD, April 1, 2024
CrossFit – Mon, Apr 1 Warm-up Warm-up 1. Movement Prep/Activation3 sets:1:00 Machine30-second Single Unders or Crossover Practice3 Inch Worms10 Walking Lunge Steps5 Russian Kettlebell Swings 2. Workout Prep2 sets:Set 1: 1 Bar Muscle Up or 2 Ring Rows5 Crossover Singles10ft Kettlebell Walking LungeSet 2:10 Single Unders10ft Handstand Walk5 Kettlebell Swings Gymnastics Gymnastics Skill Review Take […]
CrossFit WOD, March 31, 2024
CrossFit – Sun, Mar 31 Workout Option 1 Option 1: Mr. Rogers (8 Rounds for reps) Freedom (RX’d)Every 2:00 (16:00)200/175m Row15 V-Ups*Repeat from April 7th, 2023 IndependenceEvery 2:00 (16:00)175/150m Row12 V-Ups LibertyEvery 2:00 (16:00)150/125m Row15 Sit-ups Target time each set: 60-75 seconds Time cap each set: 90 seconds Workout Option 2 Option 2: Zone 2/Recovery […]