Workout of the Day: Saturday, 29-April-2023 Warm-up Group Game: Coaches Choice Running Warm-Up Then, Complete 3 Rounds: 1 Min Cardio Choice: Row, Bike, Ski 10 DB Pull Thru 10 Alt Reverse Lunges 10 Ring Rows Altered “Murph” (AMRAP – Rounds … Continue reading “CrossFit WOD, April 29, 2023” →
Workout of the Day: Friday, 28-April-2023 Warm-up 3 Rounds 15GM 8 Frankenstein squats 6 T2B *Roll Lats or do banded lat stretch btwn rounds Front Squat (10 EOMOM 1 Front Squat 90%+) Metcon (Time) 3 Rounds 3/6/9 Pull-ups Clean and … Continue reading “CrossFit WOD, April 28, 2023” →
Workout of the Day: Thursday, 27-April-2023 Warm up 3 Rounds 5 Box Jumps 10 KBS 5 TTB 10 Walking Lunges Power Clean (10 EMOM 2 Power Cleans 75-85%) Metcon (Time) 12/10/8/6/4/2 Strict HSPU or Strict DB Press DL 225/145 Mobility … Continue reading “CrossFit WOD, April 27, 2023” →
Workout of the Day: Wednesday, 26-April-2023 Warm-up 10 PVC Pass Throughs 10 PVC OHS 10 PVC Power Snatch then 3 Rounds 5 Strict Press 6 Push Press 7 Push Jerks 8 OH Step Back Lunges *Roll out Lats or do … Continue reading “CrossFit WOD, April 26, 2023” →
Workout of the Day: Tuesday, 25-April-2023 Warm-up 4 Rounds 15 Good Mornings 12 Walking Lunges 4 ST2B Back Squat (12 EOMOM 1 Back Squat 90%+) Metcon (Weight) 16 alt EMOM 15/10 cals Row 10 S2OH 135/95lb Mobility Time PermittingRoll your … Continue reading “CrossFit WOD, April 25, 2023” →
Workout of the Day: Monday, 24-April-2023 Warm-up 4 Rounds 5 Burpees 10 Glute Bridges 15 Bent over Rows Bench Press (10 EOMOM 2 Bench Press 80-90%) Metcon (Time) 7 Rounds 3 Wall Walks 9 Double DB Clean and Jerks 50s/35s … Continue reading “CrossFit WOD, April 24, 2023” →
Workout of the Day: Saturday, 22-April-2023 Warm-up 2 min Wall-sit 30 sec Hollow Hold then 1 Min – Cardio Choice (Row, Bike, Ski) 20 Single Leg Glute Bridge (10R / 10L) 10 Jumping Air Squats 10 Push Ups Skill Work … Continue reading “CrossFit WOD, April 22, 2023” →
Workout of the Day: Friday, 21-April-2023 Warm-up 10 PVC Pass Throughs 10 PVC OHS 5 PVC Snatch Balance 5 PVC Hang Squat Snatch 4 Rounds 5 Snatch Balance 6 Power Snatch 7 Burpee’s Hang Squat Snatch (12 EOMOM 1 Hang … Continue reading “CrossFit WOD, April 21, 2023” →
