Workout of the Day: Saturday, 05-November-2022 Warm-up <p>2 min Wall-sit</p><p>1 min Plank</p><p>30 sec HS Hold</p><p>then</p><p>2 Rounds</p><p>10 Tempo Air Squats with plates under Heels </p><p>8 Tempo Push-ups</p><p>then</p><p>2 Rounds</p><p>8 Squat Jumps</p><p>4 Burpees</p> Metcon (Time) <p>Partner WOD</p><p>30 Wall Ball Pass Overs of Pull-up Bar … Continue reading “CrossFit WOD, November 5, 2022” →
Workout of the Day: Friday, 04-November-2022 Warm-up <p>1000/800m Row with Strong Leg Drive</p><p>then</p><p>2 Rounds</p><p>10 Deep Lunges</p><p>20 Glute Bridges</p><p>then</p><p>2 Rounds</p><p>10 Bent over Rows</p><p>30 sec Hollow Hold</p> Front Squat (Weight) <p>20 min to find 1RM Front Squat</p> Mobility <p>Time Permitting<br />Roll your Lats, … Continue reading “CrossFit WOD, November 4, 2022” →
Workout of the Day: Thursday, 03-November-2022 Warm-up <p>2 Rounds</p><p>10 tempo ring rows</p><p>20 Bird Flappers (Arms by side and raised to shoulder level laterally)</p><p>20 Overhead Clappers (Arms straight out laterally then clap overhead)</p><p>20 Hulk Clappers (arms at shoulder level and then clap … Continue reading “CrossFit WOD, November 3, 2022” →
Workout of the Day: Wednesday, 02-November-2022 Warm-up <p>10 PVC PIpe Pass Throughs</p><p>5 Tempo OHS</p><p>50 ft OH Duck Walk</p><p>then</p><p>2 Rounds</p><p>5 empty bar OHS -pause in bottom (stretch and squeeze at the bottom)</p><p>5 Strict Pull-ups or 10 Ring Rows</p><p>20 sec Hollow Hold</p><p>then</p><p>2 … Continue reading “CrossFit WOD, November 2, 2022” →
Workout of the Day: Tuesday, 01-November-2022 Warm-up <p>3 Rounds</p><p>45 sec Side Plank on each side (on forearm)</p><p>30 sec HS Hold</p><p>20 Sec L-sIt Hold From Pull-up Bar (Bend Knees if needed)</p><p>then</p><p>3 Rounds</p><p>200ft Suitcase Carry (100ft per side)</p><p>14 SA OH Step Back … Continue reading “CrossFit WOD, November 1, 2022” →
Workout of the Day: Monday, 31-October-2022 Announcement <p>Frankenstein, Scooby Doo, Naughty Nurse? What is your favorite Halloween Costume? Let us know by wearing it this Monday 10/31, See you then!</p><p>No 6:30 pm Class tonight, we will be trick-or-treating!</p> Warm-up <p>200m … Continue reading “CrossFit WOD, October 31, 2022” →
Workout of the Day: Saturday, 29-October-2022 Announcement <p>Frankenstein, Scooby Doo, Naughty Nurse? What is your favorite Halloween Costume? Let us know by wearing it this Monday 10/31, See you then!</p> Warm-up <p>2 Rounds</p><p>30 sec wall sit on toes</p><p>20 sec hollow … Continue reading “CrossFit WOD, October 29, 2022” →
Workout of the Day: Friday, 28-October-2022 Announcement <p>Frankenstien, Scooby Doo, Naughty Nurse? What is your favorite Halloween Costume? Let us know by wearing it this Monday 10/31, See you then!</p> Warm-up <p>1000/800m Row with Strong Leg Drive</p><p>then</p><p>3 Rounds</p><p>10 Walking DEEP Lunge</p><p>5 … Continue reading “CrossFit WOD, October 28, 2022” →
