CrossFit WOD, March 2, 2024
CrossFit – Sat, Mar 2 Warm-up Warm Up 1. Movement Prep/Activation2 rounds1:00 Air Bike1:00 Row1:00 Run1:00 Ski10 Box Step Ups 2. Workout PrepUse this time to get stations set up and practice transitions on and off equipment. Workout Souffles (AMRAP – Reps) Freedom (RX’d)Teams of 22 Rounds5:00 Air Bike calories4:00 Row calories3:00 Run (each 50m […]
CrossFit WOD, March 1, 2024
CrossFit – Fri, Mar 1 Warm-up Warm Up 1. Movement Prep/Activation3 sets1:00 row (easy pace)5 Alternating V-ups (each side)5 Wall Balls (focus on breathing and arm cycling)5 Power Cleans (build across)3 Burpee Pull-Ups 2. Workout Prep1 set5/4 Calorie Row3 Toes to Bar5 Wall Balls3 Power Cleans (80% of Workout Weight)1 Muscle Up or Burpee Pull-Ups […]
CrossFit WOD, February 29, 2024
CrossFit – Thu, Feb 29 Warm-up Warm Up 1. Movement Prep/Activation2:00 Row-into-6 min AMRAP30-second Jump Rope5 Dynamic Squat Stretches.5 Back Squats (Build in weight)4 Box Jumps (low) 2. Strength5 sets of 5 Back Squats @70% of Heavy Single (Week 1)* Complete a set on the 2 minutes * 3. Workout Prep2 sets10 Double unders5 Dumbbell […]
CrossFit WOD, February 28, 2024
CrossFit – Wed, Feb 28 Warm-up Warm Up 1. Movement Prep/Activation2 sets:10 Banded Pull Aparts10 Banded Face Pulls-into-3 sets:45-second Ski (or Row)5 Bench Press (Build across sets)10 Bird Dogs5 Downward Dog/Seal Pose 2. Strength5 sets of 5 Bench Press @70% of Heavy Single (Week 1)* Complete a set on the 2 minutes * 3. Workout […]
CrossFit WOD, February 27, 2024
CrossFit – Tue, Feb 27 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, February 26, 2024
CrossFit – Mon, Feb 26 Warm-up Warm-up 1. Movement Prep/Activation8 min AMRAP:30 Air Bike5 Deadlifts (Build in weight)20-second Banded Overhead Hold5 Alternating V-Ups3 Inch Worms 2. Strength5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)* Complete a set on the 2 minutes * 3. Workout Prep2 sets:5/4 Calorie Air Bike5 Deadlifts2 Strict Handstand […]
CrossFit WOD, February 25, 2024
CrossFit – Sun, Feb 25 Workout Option 1 Miracle Child (Time) Freedom (RX’d)For Time:50 Wall Balls (20/14)50 Alternating Hang Dumbbell Clean and Jerk (50/35)50 Wall Balls (20/14)(KG conv: 9/6 WB, 22.5/15 DB) IndependenceFor Time:40 Wall Balls (20/14)50 Alternating Hang Dumbbell Clean and Jerk (35/25)40 Wall Balls (20/14)(KG conv: 9/6 WB, 15/10 DB) LibertyFor Time:25 Wall […]
CrossFit WOD, February 24, 2024
CrossFit – Sat, Feb 24 Warm-up Warm Up 1. Movement Prep/Activation10:00 AMRAP45-second Bike (slow-moderate)5 Inch Worms3 Sandbag Deadlifts30 Single Unders 2. Workout Prep1 set:5/4 Calorie Air Bike (at workout pace)1 Wall Walk1 Sandbag Clean50m Jog Workout Coat of Many Colors (5 Rounds for reps) Freedom (RX’d)5 sets:45 on/:15 off Air Bike Calories Wall Walks Air […]
CrossFit WOD, February 23, 2024
CrossFit – Fri, Feb 23 Warm-up Warm Up 1. Movement Prep/ActivationCrossover Over Symmetry or Banded 7’s + Hip Halo-into-3 sets:1:00 Row (build in pace)5 Front Squats (empty)5 Shoulder Press (empty)10 Deadbugs 2. Workout Prep3 sets: (Build in pace and weight)5/4 Calorie Row2 Thrusters Workout CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 […]
CrossFit WOD, February 22, 2024
CrossFit – Thu, Feb 22 Warm-up Warm Up 1. Movement Prep/Activation3 minute Machine-into-3 sets:10 Heel to Toe rocks30 Single unders10 Sit Ups5 Deadlifts (Empty bar, build across) 2. Strength10 sets of 3 Deadlifts @67.5% of Heavy Single (Week 1)* Complete a set Every Minute * 3. Workout Prep1 set:10 Single Unders5 Double Unders Strength/Accessory Deadlift […]