Sunday, June 18 CrossFit Workout of the Day
Hero WOD: “Helton” 3 rounds for time: 800m run 30 DB squat cleans (50/35) 30 burpees
2017 06 17
Saturday, June 17 CrossFit Workout of the Day
In teams of 2: In 30 minutes... 60 deadlifts (225/155) 30 pull ups 60 power cleans (155/105) 30 burpees 60 front squats (135/95) 30 toes to bar 60 push press (115/75) 30 KBS (70/53) AMRAP snatches (115/75) in remaining time
2017 06 16
Friday, June 16 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=Rh5qtpul4Bk[/embed] Mobility: Coaches use the overhead squat for many reasons including assessment. Here's are some information on what might be your trouble spot if you aren't able to get into the full overhead squat position. You can do this on your own, and have a friend assess you. Warm up…
2017 06 15
Thursday, June 15 Workout of the Day
Mobility: The good news about mobility is that it can be reclaimed! If you had it once and lost it, you can get it back. Here's how. 40 minutes to complete 3 rounds: 21 plate ground to overhead 200m run/ski/250m row 15 push ups 200m run/ski/250m row 9 burpee box…
2017 06 14
Wednesday, June 14 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=U254ofzVTOc[/embed] Mobility: No one likes shoulder pain, especially when you want to get better in the lifts. These fixes will help you, specifically for those experiencing pain in the front of their shoulder(s). Warm up 2 rounds: 5 strict pull ups 5 PVC dislocates 10 scap push ups 10 shoulder…
2017 06 13
Tuesday, June 13 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=tQOruY26jNw[/embed] Mobility: Don't let lack of shoulder mobility hinder your jerks! These are some great stretches to do prior to your WOD. Warm up 2 sets w/ PVC: 10 PVC pass thrus 5 PVC good mornings 5 front rack sotts press 2 sets w/ empty bar: 3 clean pulls 3…
2017 06 13
Monday, June 12 CrossFit Workout of the Day
Mobility: Looking for a quick (dynamic) warm-up for squats, then check out Wod Doc's post on squat jacks. Combining a squat and a jumping jack, you get a little spike in the heart rate and an addition tor your warm-up to stretch out those hips. Warm up 6 minutes: 10…
2017 06 11
Sunday, June 11 CrossFit Workout of the Day
Hero WOD “Cameron” For time: 50 walking lunges 25 C2B pull ups 50 box jumps (24/20) 25 triple unders 50 back extensions* 25 ring dips 50 knees to elbows 25 “2-for-1” wall balls 50 sit ups 5 rope climbs *Sub supermans
2017 06 10
Saturday, June 10 CrossFit Workout of the Day
In teams of 3, for time: 400m run (together) 100 pull ups (while one partner hangs from bar) 400m run (together) 100 single-arm DB overhead squats (50/35)* 400m run (together) 100 burpee box jump overs (24/20) *If dumbbell touches the ground at any time, the whole team must run 200m.
2017 06 09
Friday, June 9 CrossFit Workout of the Day
Mobility: Working on kipping pull-ups today, let's make sure we stretch out our spine, lats and shoulders. Warm up Coach’s choice Skill 15-minute EMOM: Minute 1 - 5-7 kipping pull ups or 1-3 muscle ups Minute 2 - 10 pistols Minute 3 - :30 L-sit or L-tuck No butterfly pull…
2017 06 08