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” →
Workout of the Day: Thursday, 27-October-2022 Warm-up <p>3 Rounds</p><p>1 min Plank</p><p>8 Ring Rows</p><p>4 Burpees</p> Metcon (Weight) <p>10 Alt EMOM</p><p>5 Strict Ring Dips wiht a 2 Sec pause at lockout 10 Bicep Curls with Barbell</p> Metcon (AMRAP – Rounds and Reps) … Continue reading “CrossFit WOD, October 27, 2022” →
Workout of the Day: Wednesday, 26-October-2022 Warm-up <p>10 Elbow Rotations</p><p>then</p><p>2 Rounds</p><p>10 Tempo VMO Squats</p><p>10 Bent Over Rows</p><p>then</p><p>2 Rounds</p><p>10 Hang Power Cleans</p><p>10 Front Squats</p><p>then</p><p>1 Round</p><p>10 Hang Squat Cleans</p><p>*all w/empty bar</p><p> </p> Hang Squat Clean (Weight) <p>12 min Every 90 sec 1 Above … Continue reading “CrossFit WOD, October 26, 2022” →
Workout of the Day: Tuesday, 25-October-2022 Warm-up <p>1 Round</p><p>30 Hulk Clappers</p><p>30 Ring Rows</p><p>30 Hulk Clappers</p><p>then</p><p>3 Rounds</p><p>5 Jumping Pull-ups with slow Negative</p><p>10 Air Squats</p><p>30 sec Hollow Hold</p> Pull-ups (Max reps) <p>5 EMOM 1 Strict Pull-up AHAP</p><p>then rest 3 min and</p><p>Find 1 MAX … Continue reading “CrossFit WOD, October 25, 2022” →
Workout of the Day: Monday, 24-October-2022 Warm-up <p>200m Partner Backwards Sled Drag<br />then</p><p>4 Rounds</p><p>20 Hip Thrusters or Frog Pumps</p><p>6 step back Lunges</p><p>5 VMO Front Squats (try to add 5-10 lbs each round)</p> Pause Back Squat (3×5 ) <p>10 min to … Continue reading “CrossFit WOD, October 24, 2022” →
Workout of the Day: Saturday, 22-October-2022 Warm-up <p>3 Rounds</p><p>200m Jog </p><p>10 Deep lunges</p><p>10 V-ups</p><p>10 RDLS</p> Metcon (Time) <p>100 alt Burpees</p><p>75 Alt Front Squats 95/65</p><p>50 Synchro Step Back lunges no weight</p><p>75 alt Push-ups</p><p>100 alt DB Snatch 70/50</p><p>*alt means the reps are split … Continue reading “CrossFit WOD, October 22, 2022” →
Workout of the Day: Friday, 21-October-2022 Warm-up <p>1000/800m Row with Strong Leg Drive</p><p>then</p><p>4 Rounds</p><p>5 Tempo Push-ups</p><p>6 Pull-ups</p><p>10 Step Ups on Box</p> Metcon (4 Rounds for reps) <p>10 alt EMOM</p><p>even min: 5 Pause Bench Press (Pause For 2 sec on chest while keeping … Continue reading “CrossFit WOD, October 21, 2022” →
Workout of the Day: Thursday, 20-October-2022 Announcement <p>Pumpkin carving party at CFMH! Bring your own pumpkin and join in on some fall fun on Thursday, October 20 at 6:30 PM! <img height="16" width="16" alt="🎃" referrerpolicy="origin-when-cross-origin" src="https://static.xx.fbcdn.net/images/emoji.php/v9/t86/1/16/1f383.png" /></p> Warm-up <p>2Rounds</p><p>1 min plank</p><p>5 … Continue reading “CrossFit WOD, October 20, 2022” →
