Workout of the Day: Monday, 10-October-2022 Warm-up <p>200m Partner Backwards Sled Drag<br />then<br />3 Rounds</p><p>8 VMO squats</p><p>10 Good Mornings</p><p>:30 sec Hollow Hold</p> Pause Back Squat (5×5 1 1/4 Style) <p>1 1/4 Pause Back Squat 60-70 % of 5 RM</p><p>Go down … Continue reading “CrossFit WOD, October 10, 2022” →
Workout of the Day: Saturday, 08-October-2022 Warm-up <p>2 Rounds<br />200m Jog</p><p>50 ft Bear Crawl</p><p>20 Sit-ups</p><p>10 Pull-ups or Ring Rows</p> Metcon (Time) <p>W/Partner Run 3 miles/4800m</p><p>One partner will be running while the other is Doing MAX <strong>Push-ups</strong> during the first mile MAX … Continue reading “CrossFit WOD, October 8, 2022” →
Workout of the Day: Friday, 07-October-2022 Warm-up <p>5 min backward Sled Drag<br />then</p><p>3 Rounds</p><p>10 Push-ups</p><p>10 Good Mornings with a stretch</p> Metcon (Weight) <p>10 Alt EMOM<br />Even Min - 6 RDL’s<br />Odd Min - 6 Floor Press</p><p> </p> Metcon (Time) <p>500m Row</p><p>30 WB 20/14</p><p>500m … Continue reading “CrossFit WOD, October 7, 2022” →
Workout of the Day: Thursday, 06-October-2022 Warm-up <p>3 Rounds</p><p>200m Row</p><p>30 sec HSW</p><p>10 Calve Raises</p> Metcon (5 Rounds for reps) <p>6 EMOM</p><p>1 Strict Pull-up</p><p>then</p><p>10 EOMOM</p><p>5-10 Kipping or Butterfly Pull-ups if you aren’t able to kip yet work in the basic kip … Continue reading “CrossFit WOD, October 6, 2022” →
Workout of the Day: Wednesday, 05-October-2022 Warm-up 2 rounds 10 Tempo VMO Squats 10 Pushups then 2 rounds 5 Box Jumps 6 TTB or Kipping knee raises Hang Power Clean (Weight) 12 min EOMOM 3 Above The knee Hang Power … Continue reading “CrossFit WOD, October 5, 2022” →
Workout of the Day: Tuesday, 04-October-2022 Warm-up <p>4 Rounds</p><p>8 Push-ups</p><p>10 cal Row</p><p>12 Sit-ups</p> Metcon (3 Rounds for reps) <p>3 Rounds</p><p>5 Strict Press into 10 Push Press (70% of 1 RM Strict Press)</p><p>rest 3 min between sets</p> Metcon (Calories) <p>8 Rounds</p><p>2 … Continue reading “CrossFit WOD, October 4, 2022” →
Workout of the Day: Monday, 03-October-2022 Warm-up <p>5 min backward Sled Drag<br />then<br />3 Rounds</p><p>10 VMO squats</p><p>10 Good Mornings</p><p>10 Glute Bridges</p> Tempo Back Squat (Weight) <p>Every 3 min for 15 min <br />5 Tempo Pause back Squat<br />60 % of 5RM<br … Continue reading “CrossFit WOD, October 3, 2022” →
Workout of the Day: Saturday, 01-October-2022 Warm-up 2 rounds Jog 200m 10 empty bar thrusters then 2 rounds 10 ring Rows 10 situps 30 sec HS hold Metcon (Time) Teams of 3 30 Squat Clean Thrusters 135/95 split 70 Pullups … Continue reading “CrossFit WOD, October 1, 2022” →
