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CrossFit
April 25, 2019ByIn

CrossFit WOD 4/26/19

Warm-up Step ups x10 Waiter Squat x5/5 Exploding Step-up x10 Front Squat x10 Clean & TTB Prep: Pull-unders Knee tucks x5 Hang Clean Leg Lifts x5 Hang Clean w/Bar Toes to Bar x5 Hang Clean (2-2-2-2) *Build **Perform 5 strict hanging leg raises/toes to bar between each set. Metcon (Time) Row 400m Hang Squat Clean...
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April 24, 2019ByIn

CrossFit WOD 4/25/19

Warm-up CS: Snow Angels x10 T’s x15 Metcon (No Measure) Close Grip Bench 4×12 (Across) DB Flys 4×10 Straight arm pulldown Hammer Curls 3×10 Banded Skull Crushers x15 Banded Curls x15 3 rounds
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April 23, 2019ByIn

CrossFit WOD 4/24/19

Warm-up Maggie (Time) 5 Rounds For Time of: 20 Handstand Push-ups 40 Pull-ups 60 Pistols, alternating legs Alternate Versions: V1 20 hand release Push-ups 40 Jumping Pull-ups 60 Air Squats V2 10 Handstand push-ups 20 Pull-ups 40 Assited Pistols *Band/DB or KB *Operate at a skill level that allows you to move confidently. **Big chunks...
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April 22, 2019ByIn

CrossFit WOD 4/23/19

Warm-up Nordic Lift x15 Side Plank w/leg lift x10 Burpee broad jump x5 2 rounds Deadlift Prep: Deadlift to kne Deadlift to thigh Deadlift Metcon Prep: x5 Burpee Efficiency – Turn w/jump. Breathe through entire range. Deadlift x5 3-4 rounds building in weight and habits. Metcon (4 Rounds for time) Bar facing Burpees x15 Deadlift...
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April 21, 2019ByIn

CrossFit WOD 4/22/19

Warm-up W W/Y Banded Overhead Squat 2×5 Press to half OHS Press to OHS Drop Snatch (M/L) Pull-under Hang Power/Snatch Power Snatch Snatch Power Snatch (4-4-2-2) Snatch (2-2-2-2) *Build every set. **Powers should be Moderate exertion. At minimum utilize the weight planned for the Metcon. ***Challenge technique but maintain consistency. Isabel (Time) For Time: 30...
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April 19, 2019ByIn

CrossFit WOD 4/20/19

Warm-up Run 200m Foward and Backward Nodic Lift banded Hamstring Curls Hip Bridge walkouts (Banded) March in place March and lean 200m run x2 Metcon (Time) Partner WOD 4k Run (Alternate 200m Intervals) 2k Medball Carry 30/20 (Partners run together) *Find a running buddy that has similar capabilities **Medball may switch partners at any time.
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April 18, 2019ByIn

CrossFit WOD 4/19/19

Warm-up Metcon Prep: Row for 15 powerful and slow strokes Split Squats x10 each leg Push-up to downward dog Hanging v-sit/L-sit/Knee tuck 15 sec Row for 10 Powerful and slow strokes Air Squats x10 Push-Press Knee tucks/Toes to Hips/Toes to bar (strict) Row for 10 Power and FAST strokes Thrusters x10 Knee tucks/Toes to Hips/Toes...
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April 17, 2019ByIn

CrossFit WOD 4/18/19

Warm-up Banded W Pulls Banded W/Y Banded OHS 1×10 Metcon (No Measure) Overhead Lunge 3×10 (5/5) Seated DB Shoulder Press 5×8 Banded reverse flys Banded Front Raise 3×10
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April 16, 2019ByIn

CrossFit WOD 4/17/19

Warm-up Candle Stick Carry 100ft each arm Suit Case Carry 100ft each arm Side plank 30 sec 2 rounds Clean Deadlift Pull-under Hang Clean Clean Metcon Prep: 2 rounds 10 dubs/singles 5 wallballs Clean Deadlift (5-5-5-3-3-3) Clean (3-3-3-1-1-1) Metcon (Time) Dubs x200 Wallballs x50 Dubs x100 Wallballs x30 Dubs x50 Wallballs x10
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April 15, 2019ByIn

CrossFit WOD 4/16/19

Warm-up Inch Worm ATAT Walk (forward, backward,side to side) Knee to elbow Rock Hollow Hold + Rock (15sec + 10 sec) Hollow Plank Rocks Metcon Prep Pull-ups/Push-ups/Air squat 3-3-3 2-2-2 1-1-1 At metcon pace. Chelsea (AMRAP – Rounds and Reps) Every minute on the minute for 30 minutes: 5 Pull-ups 10 Push-ups 15 Squats *Each...
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Workout of the Day

CrossFit

  • CrossFit WOD 4/26/19

    Warm-up
    Step ups x10

    Waiter Squat x5/5

    Exploding Step-up x10

    Front Squat x10

    Clean & TTB Prep:

    Pull-unders

    Knee tucks x5

    Hang Clean

    Leg Lifts x5

    Hang Clean w/Bar

    Toes to Bar x5
    Hang Clean (2-2-2-2)
    *Build

    **Perform 5 strict hanging leg raises/toes to bar between each set.
    Metcon (Time)
    Row 400m

    Hang Squat Clean x15 95/65

    Toes to bar x15

    4RFT

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