Workout of the Day: Friday, 30-September-2022 Warm-up 5 min backward sled drag then 2 rounds 8 RDLs with empty bar 30 sec Lunge hold on each leg then 2 rounds 10 Bent over rows 10 walking lunges Metcon (Weight) 12 … Continue reading “CrossFit WOD, September 30, 2022” →
Workout of the Day: Thursday, 29-September-2022 Warm-up Row 500m 2 min wall sit then 3 rounds 8 Controlled Ring rows (slow down then squeeze at the top) 30 sec Hollow Hold Strict Pull-ups (Max reps) 8 min EMOM 2 Strict … Continue reading “CrossFit WOD, September 29, 2022” →
Workout of the Day: Wednesday, 28-September-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, September 28, 2022” →
Workout of the Day: Tuesday, 27-September-2022 Warm-up 4 rounds 50 ft Bear Crawl 15 calve Raises 10 DB Strict press Metcon (AMRAP – Reps) 10 min alt EMOM min 1 1-5 Strict HSPU min 2 4-8 Kipping HSPU Metcon (AMRAP … Continue reading “CrossFit WOD, September 27, 2022” →
Workout of the Day: Monday, 26-September-2022 Warm-up 5 min backward sled drag, then 3 rounds 10 single leg glute bridges 10 on each leg 5 Strict TTB 5 Deep Lunges 5 on each leg Pause Back Squat (Weight) Every 3 … Continue reading “CrossFit WOD, September 26, 2022” →
Workout of the Day: Saturday, 24-September-2022 Warm-up 3 min Wall Sit 2 min Plank 1 min HS hold then 3 rounds 8 Tempo Air Squats 10 Situps 12 Barbell Strict Press Metcon (AMRAP – Rounds and Reps) 10 min AMRAP … Continue reading “CrossFit WOD, September 24, 2022” →
Workout of the Day: Friday, 23-September-2022 Warm-up 5 min sled back warm sled drag then 2 rounds 20L/20R sec Lunge hold 10 Pushups then 2 rounds 10 walking lunges 5 Burpees Metcon (Weight) 12 min alt EMOM Min 1 – … Continue reading “CrossFit WOD, September 23, 2022” →
Workout of the Day: Thursday, 22-September-2022 Warm-up 1 round 40 Bird Flappers 40 overhead clappers 40 hulk clappers (this is to warm up the shoulders) then 2 rounds 30 sec Hollow Hold 30 sec HS Hold then 2 rounds 5 … Continue reading “CrossFit WOD, September 22, 2022” →
