Workout of the Day: Wednesday, 19-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>1 Round </p><p>30 Overhead … Continue reading “CrossFit WOD, October 19, 2022” →
Workout of the Day: Tuesday, 18-October-2022 Warm-up <p>4 Rounds</p><p>50ft Bear Crawl</p><p>10 Ring Rows</p><p>30 Forward Clappers</p> Metcon (Weight) <p>12 alt EMOM</p><p>even min: 8 Single Arm KB or DB Rows using Bench</p><p>odd min: 5-10 Deficit Push-ups</p> Metcon (Weight) <p>Every 3 min for 21 min</p><p>3 Rounds</p><p>5 … Continue reading “CrossFit WOD, October 18, 2022” →
Workout of the Day: Monday, 17-October-2022 Announcement <p>Get ready for our upcoming nutritional challenge!</p><p>- 30 days of NO sugar or white flour (1 cheat day allowed)</p><p>- Oct. 17 – Nov. 14</p><p>- $30 buy in (give cash to any coach)</p><p>- a … Continue reading “CrossFit WOD, October 17, 2022” →
Workout of the Day: Saturday, 15-October-2022 Warm-up <p>2 Rounds</p><p>1 min Wall-sit on Toes</p><p>20 Glute Bridges</p><p>1 min Plank</p><p>10 Scap Pull-ups or Ring Rows</p><p>200m Jog</p> Metcon (Time) <p>DT Variant</p><p>5 Rounds</p><p>12 DL 155/105</p><p>9 Hang Power Cleans</p><p>6 S2OH</p><p>at the start (0 min), 4 min, 8 min, … Continue reading “CrossFit WOD, October 15, 2022” →
Workout of the Day: Friday, 14-October-2022 Warm-up <p>1000/800m Row with Strong Leg Drive</p><p>then</p><p>3 Rounds</p><p>5 Tempo OHS with heels on plates</p><p>10 Calf Raises</p><p>5 Bent over Rows</p> Metcon (4 Rounds for reps) <p>12 alt EMOM</p><p>min 1 – 10 Good Mornings (heavier than last time)</p><p>min 2 … Continue reading “CrossFit WOD, October 14, 2022” →
Workout of the Day: Thursday, 13-October-2022 Warm-up <p>2Rounds</p><p>:30 sec Wall Sit while on toes</p><p>:20 Sec L Sit hanging from Pull-up Bar</p><p>then</p><p>3 Rounds</p><p>15 Seated Strict Press </p><p>5 Strict TTB or Hanging Leg Levers</p> Metcon (3 Rounds for reps) <p>3 Rounds</p><p>5 DB Strict … Continue reading “CrossFit WOD, October 13, 2022” →
Workout of the Day: Wednesday, 12-October-2022 Warm-up <p>2 Rounds</p><p>10 each side single leg Glute Bridges</p><p>10 VMO Squats<br />then w/empty bar</p><p>2 Rounds</p><p>10 Bent over Rows</p><p>8 Hang Power Cleans</p><p>4 Hang Squat Cleans</p> Hang Squat Clean (Weight) <p>12 EOMOM</p><p>2 Above the knee Hang Squat Cleans … Continue reading “CrossFit WOD, October 12, 2022” →
Workout of the Day: Tuesday, 11-October-2022 Warm-up <p>2 Rounds</p><p>10 Walking Deep Lunges</p><p>12 cal Ski</p><p>then</p><p>2 Rounds</p><p>15 Sit-ups</p><p>10 Scap Pull-ups or Ring Rows</p> Metcon (3 Rounds for reps) <p>10 EOMOM</p><p>5,4,3,2,1 Strict Pull-ups</p><p>*Each Set Should be almost Max Effort</p><p>then</p><p>6 EOMOM</p><p>1 Challenging set of … Continue reading “CrossFit WOD, October 11, 2022” →
