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Month: April 2018

CrossFit WOD, April 30, 2018

180430 Warm-up 500M Row 3 Inch Worm Banded Good Morning x 10 75 Double Unders 3 Inch Worm Banded Good Morning x 10 DL PVC Demo Deadlift (5 5 5 5 5 ) 60, 65, 70, 75, 70 Metcon (Time) 30 – 20 – 10 Deadlift (185/125) Push Up Between each movement do 50 Double…
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CrossFit WOD, April 29, 2018

180429 Warm-up 400M Run Partner Stretching: Pike 1:00 Open Book :45 SL Ham :30 T Spine 2:00 Metcon 3 Rounds L Sit :30 L Hold to Shoot Through x 5 Hip and Back Extension x 4 :15 Planche Hold Metcon (Time) 3:00 Ring Hold or Dip Hold Every time you drop do 1 round of…
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CrossFit WOD, April 28, 2018

180428 Warm-up 800M Run 2 Rounds :45 Hollow Hold 30 Deadbug 3 SL T2B 2 Rounds PVC RDL x 10 RKBs x 25 (light) Banded Good Mornings x 15 Romanian Deadlift (5 5 5 5) pause 3 sec at bottom Glute-Ham Raises (4 4 4 4 ) Metcon (Time) 4 Rounds 12 Pull Ups 12…
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CrossFit WOD, April 27, 2018

180427 Warm-up The warm up Shoulder Press (3 3 3 3 ) Work up in weight to heavy 3, but after each set max out on push press Bent Over Row (8 8 8 8) use the same weight as press Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 100 Double Unders 25 Wall…
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CrossFit WOD, April 26, 2018

180426 Warm-up Today’s Warm Up

CrossFit WOD, April 25, 2018

180425 Warm-up This day’s warm up Weighted Hip Thrust (12 12 12 12) @ 60% of PCL Metcon (Time) 500M Row rest :90 400M Run rest :90 500M Row rest :90 400M Run rest :90 20 Backsquats 155/105* *goal is to use a weight that you can do unbroken, keep chins up!! **it’s always fun…
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CrossFit WOD, April 24, 2018

180424 Warm-up The Warm Up Dumbbell Bench Press (6 6 6 6) Stack Wrist and Elbow 6 each arm superset with shoulder press, always one overhead. hold one DB over chest at all times Sasquatch WoD (Time) 5 rounds 250 M row 200 M farmer carry (72/53 KB EACH hand) *cutoff 20 min **(created by…
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CrossFit WOD, April 23, 2018

180423 Warm-up 2 Rounds Run 200M 12 Walking Lunges 10 Airsquats 8 Reverse V Ups 2 x :45 Hollow Hold 2 x :30 Squat Hold (no walls) Reverse Lunges (3 3 3 ) Work up to 3 on each leg at 75-80% if possible. This is supersetted with an unweighted box step up. Your leg…
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CrossFit WOD, April 22, 2018

180422 Warm-up Station Warm Up: 1. 35 Cal Row 2. 8 Air squats + Jog 3. 10 PVC Pass Through + T Spine Working on Splits Rolling out Scaps, T, RH Metcon HS Drilling: HSW : a.7 x 50′ b. work with partner and kick up on own and maintain balance Non HSW: Partner Pike…
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CrossFit WOD, April 21, 2018

180421 Warm-up Hinge Warm Up: 650 M Row 5 Inch Worms 20 Lunge to Ham Stretch Leg Swings x 10 ea. 15 Banded Good mornings 2015 Regional Workout #6 (Time) MF Pairs!! 21 – 15 – 9 Partner Deadlift Partner Burpee 420lbs loaded unevenly! if you scale write the weight in comments! Sandbag Carry (1)…
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