Category: CrossFit WOD

Workout of the Day: Thursday, 15-December-2022 Warm up 4 Rounds 10 Air Squats 10 Push-ups 10 Leg Raises *Round 1 start slow Tempo and increase pace each Round Metcon (Time) Partner Wod 8 RFT 300m Run one person 20 WB … Continue reading “CrossFit WOD, December 15, 2022” →

Workout of the Day: Wednesday, 14-December-2022 Warm-up With PVC Pipe 10 Pass Throughs 5 OHS 5 Snatch Balance 5 Hang Squat Snatch 5 Squat Snatch then 4 Rounds 5 OHS 10 Sit-ups 5 Box Jumps 10 Bent Over Rows Skill … Continue reading “CrossFit WOD, December 14, 2022” →

Workout of the Day: Tuesday, 13-December-2022 Warm-up <p>10 min Backward Sled Drag</p><p>then</p><p>3 Rounds</p><p>20 sec HS Hold or Push-up Plank Hold</p><p>10 Bent over Rows</p><p>10 Deep Lunges</p> Skill <p>15 min alt Every 90 sec</p><p>5-20 Kipping or Butterfly Pull-ups or MU</p><p>10-50 DUs</p> Metcon … Continue reading “CrossFit WOD, December 13, 2022” →

Workout of the Day: Saturday, 10-December-2022 Warm-up <p>3 Rounds</p><p>200M Jog</p><p>15 Air Squats</p><p>10 Push-ups</p><p>5 Strict Pull-ups or 10 Ring Rows</p><p>10/10 Heel Overs</p> Metcon <p> </p><p>EMOM 32</p><p>1) 14/10 Cal Row</p><p>2) 15 KB Swings 53/35</p><p>3) 14/10 Cal Ski or Bike</p><p>4) 5/3 Wall Walks</p> Mobility … Continue reading “CrossFit WOD, December 10, 2022” →

Workout of the Day: Friday, 09-December-2022 Warm-up <p>3 Rounds</p><p>10 Push-ups</p><p>8 RDLS</p><p>30 sec Hollow Hold</p> Deadlift (work up to moderate Deadlift) Metcon (Time) <p>10-1</p><p>DL 70% of Best DL</p><p>Bench Press 60% of Best Bench</p> Bench Press (work up to moderate Bench Press) … Continue reading “CrossFit WOD, December 9, 2022” →

Workout of the Day: Thursday, 08-December-2022 Metcon (Time) <p>With a Partner Complete</p><p>2K Ski Erg</p><p>2k Row</p><p>100 cal Bike</p><p>*Pairs may start on different Machines in order to accomodate class sizes</p> Warm up <p>5 Rounds</p><p>45 sec Plank</p><p>10 Ring Rows</p><p>200ft Sled Drag</p> Bonus <p>4 … Continue reading “CrossFit WOD, December 8, 2022” →

Workout of the Day: Wednesday, 07-December-2022 Warm-up <p>With PVC Pipe</p><p>10 Pass Throughs</p><p>5 OHS</p><p>5 Snatch Balance</p><p>5 Hang Squat Snatch</p><p>5 Squat Snatch</p><p>then</p><p>2 Rounds</p><p>5 Tempo OHS</p><p>30 sec Hollow Hold</p><p>then</p><p>2 Rounds</p><p>5 Snatch Balance</p><p>6 Burpees</p> Squat Snatch (Weight) <p>6EOMOM</p><p>3 Squat Snatch 60-70%</p><p>6EOMOM</p><p>2 Squat Snatch 75-85%</p><p>8EOMOM</p><p>1 … Continue reading “CrossFit WOD, December 7, 2022” →

Workout of the Day: Tuesday, 06-December-2022 Warm-up <p>4 Rounds</p><p>50 ft Bear Crawl</p><p>200ft Suitcase Carry</p> Skill <p>12 min alt EMOM</p><p>10 BB Strict Press</p><p>10 Bent over Rows</p> Metcon (5 Rounds for reps) <p>5 Rounds</p><p>3 min on 2 min off</p><p>6 BBJO</p><p>12 alt DB … Continue reading “CrossFit WOD, December 6, 2022” →