Workout of the Day: Tuesday, 15-November-2022 Warm-up <p>4 Rounds</p><p>300m Row</p><p>1 min Plank</p> Mobility <p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon and Childs Pose</p> Shoulder Press (Weight) <p>10 min alt EMOM</p><p>10 DB Strict Press</p><p>5 – 8 Strict Pull-ups</p> Metcon (Time) … Continue reading “CrossFit WOD, November 15, 2022” →
Workout of the Day: Monday, 14-November-2022 Warm-up <p>2 Rounds</p><p>1 min Wall-sit</p><p>20 Glute Bridges</p><p>then</p><p>2 Rounds</p><p>8 Thrusters</p><p>6 OH step Back Lunges</p> Squat Clean and Jerk (Weight) <p>12 EOMOM</p><p>3 Squat Cleans and one Split Jerk 65%</p> Metcon (AMRAP – Rounds and Reps) <p>12 … Continue reading “CrossFit WOD, November 14, 2022” →
Workout of the Day: Saturday, 12-November-2022 Warm-up <p>3 Rounds</p><p>200m Jog</p><p>10 alt DB Snatch</p><p>10 Push-ups</p><p>10 Sit-ups</p> Metcon (Time) <p>Teams of 3</p><p>Complete</p><p>50 Power Cleans 155/105</p><p>100 BFB</p><p>50 Front Squats</p><p>100 Pull-ups</p><p>50 HSPU</p><p>*only 1 Person works at a time and 1 person has to be … Continue reading “CrossFit WOD, November 12, 2022” →
Workout of the Day: Friday, 11-November-2022 Announcement <p>Veterans Day is a federal holiday in the United States observed annually on November 11, for honoring military veterans of the United States Armed Forces. It coincides with other holidays including Armistice Day … Continue reading “CrossFit WOD, November 11, 2022” →
Workout of the Day: Thursday, 10-November-2022 Warm-up <p>4 Rounds</p><p>10 Shoulder Taps in Push-up or HS</p><p>30 sec Hollow Hold</p><p>10 slow Air Squats</p> Skill <p>12 min</p><p>Every 90 sec for 30 sec Practice HS Hold on wall or Off Wall or Practice HS … Continue reading “CrossFit WOD, November 10, 2022” →
Workout of the Day: Wednesday, 09-November-2022 Warm-up <p>10 PVC Pipe Pass Throughs</p><p>4 Rounds</p><p>5 Hang Power Snatch</p><p>6 OHS</p><p>7 Box Jumps</p><p> </p> Squat Snatch (Weight) <p>14 min EOMOM</p><p>Squat Snatch</p><p>Start at 60-70% and Build</p> Mobility <p>Time Permitting<br />Roll your Lats, Glutes and Quads<br />Pigeon … Continue reading “CrossFit WOD, November 9, 2022” →
Workout of the Day: Tuesday, 08-November-2022 Warm-up <p>3 Rounds</p><p>20 cal Row </p><p>50 ft Bear Crawl</p><p>10 alt DB Snatch</p> Metcon (5 Rounds for reps) <p>5 Rounds</p><p>Every 1 min on 1 min off</p><p>10-15 Push-ups into Max Kipping or Butterfly Pull-ups</p><p>*score total reps from each … Continue reading “CrossFit WOD, November 8, 2022” →
Workout of the Day: Monday, 07-November-2022 Warm-up <p>5 Rounds</p><p>10 Elbow Rotations as needed</p><p>5 Tempo Front Squats</p><p>8 Strict Press</p><p>10 Sit-ups</p> Squat Clean and Jerk (Weight) <p>16 min alt EMOM</p><p>Squat Clean and Split Jerk</p><p>Start with 60-70% and Build</p> Metcon (AMRAP – Rounds … Continue reading “CrossFit WOD, November 7, 2022” →
