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WOD

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Workout of the Day Thursday, November 5th, 2020

General Warmup, Mobility, and Bar Technique

Then

10-9-8-7-6-5-4-3-2-1:
Strict Presses 95/65

After Each Set:
400 Meter Assault Bike
15 AbMat Sit-ups

Mobility Party

Stretch anything that is sore or tight. Roll anything that is overactive.

November 4, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Wednesday, November 4th, 2020

General Warmup, Mobility, and Bar Technique Strength Take 15 minutes to build to a heavy set of 3 of: Overhead Squat Then For Time: 800 Meter Run 30 Chest to Bar Pull-ups 30 Overhead Squats (115/85) 400 Meter Run 15 Chest to Bar Pull-ups 15 Overhead Squats (115/85) Gymnastic Stamina 5 Rounds: 250 Meter Row…

November 3, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Tuesday, November 3rd, 2020

General Warmup, Mobility, and Bar Technique

Then

30-20-10:
Deadlifts (185/135)
Box Jumps (24″/20″)

Directly Into…

10-20-30:
Kettlebell Snatches 24/16
Row Calories

Sprint Conditioning

4 rounds of
Run 200
Walk 200

Followed by

4 rounds of
Run 100
Walk 100

November 2, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Thursday, November 5th, 2020

General Warmup, Mobility, and Bar Technique

Then

10-9-8-7-6-5-4-3-2-1:
Strict Presses 95/65

After Each Set:
400 Meter Assault Bike
15 AbMat Sit-ups

Mobility Party

Stretch anything that is sore or tight. Roll anything that is overactive.

November 1, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Monday, November 2nd, 2020

General Warmup, Mobility, and Bar Technique Then On the 4:00 x 5 Rounds: 20/15 Calorie Assault Bike 10 Lateral Barbell Burpees 5 Power Snatches 135/95 Squat Party 10 Reps @ 65% 1RM 8 Reps @ 75% 1RM 6 Reps @ 80% 1RM 4 Reps @ 85% 1RM 2 Reps @ 90% 1RM Rest 3 Minutes…

November 1, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Sunday, November 1st, 2020

Workout of the Day Sunday, November 1st, 2020 General Warmup, Mobility, and Bar Technique Then In 10 Minutes do the following: Randy 75 Snatches 75/55 In the remaining time Max Meters on the Air Runner Record Randy as a benchmark hero time and all of the above as a separate workout. Here only the meters…

November 1, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Friday, October 30th, 2020

General Warmup, Mobility and Bar Technique Strength Take 15 Minutes to build to a very heavy Power Clean and Jerk. The clean must be a power clean and the jerk can be a power or split jerk There is an absolute 15-minute time cap on this part of the workout. Then 15-12-9: Burpee Box Jumps…

October 29, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Thursday, October 29th, 2020

General Warmup and Shoulder Mobility Movement Prep 15 Second Hollow Hold on Bar 10 Scap Pull-ups 5 Kip Swings 1-3 Strict Pull-ups 3 Kipping Pull-ups 3 Chest to Bar Pull-ups Then AMRAP 5: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Rest 1 Minute AMRAP 5: 5 Pull-ups 10 Push-ups 15 Air Squats Rest 1…

October 28, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Tuesday, October 27th, 2020

General Warmup and Mobility Movement Prep 5 Barbell Good Mornings 5 Pausing Barbell Back Squats (3 Seconds in Bottom) 5 Back Squats Strength Work up to 3 heavy sets of 5 of: Back Squat Then For Time: 30-20-10: Kettlebell Snatches 24/16* Burpees *You should be able to do the first set of 30 unbroken with…

October 26, 2020Leave a commentWODBy CrossFit Admin

Workout of the Day Monday, October 26th, 2020

POST CYCLE ASSESSMENTS IN 2 WEEKS General Warmup, Mobility, and Bar Technique Then AMRAP 20: 20 Wallballs 14/10 20 Hang Power Snatches 75/55 20 Box Jumps 24″/20″ 20 Overhead Squats 75/55 20/15 Calorie Row This workout is best described as light and long. You should be able to do every set unbroken while fresh but…

October 25, 2020Leave a commentWODBy CrossFit Admin
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