Sunday, October 22nd Crossfit Workout of the Day
Hero WOD "Falkel" 25 minute AMRAP 8 handstand push ups 8 box jumps (30/24) 1 rope climb
2017 10 21
Saturday, Oct. 21 CrossFit Workout of the Day
Barbells for Boobs: It's not too late to donate to a great cause. Support early breast cancer detection and help save lives. Go to fundraise.barbellsforboobs.org and donate to either EVF team. “Jackie” Meets “Grace” In teams of 2, for time: 2k row 100 thrusters (45/35) 60 pull ups Then, 60…
2017 10 20
Friday, Oct. 20 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=1dEG2qn8YqA[/embed] Mobility: Still struggling with the front rack position? Then try this banded front squat brought to you by Rich Froning and his doctor. Warm up 3 rounds: 10 air squats 10 lunges w/ pass thru 5 push ups 5 supermans Strength Part A Every 2:00 for 5 rounds: Front…
2017 10 19
Thursday, Oct. 19 Workout of the Day
Mobility: All you desk jockeys out there, take note! Despite the fact that we may have to sit for long periods of time at work, there are ways to combat the ill effects it's taking on us. Every 2 minutes for 8 minutes: 20 weighted step ups 10 DB ground…
2017 10 18
Wednesday, Oct. 18 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=HZssExP2j18[/embed] Mobility: Fix your glutes, open your hips and deadlift like a beast. Warm up 7 minutes: 10 banded good mornings :15 active hang + 5 kip swings :30/:30 pigeon stretch Strength Superset Deadlift: 75%, 4x5 Standing DB/KB shoulder press: 4x10 2 minutes rest between sets Conditioning 5 rounds for…
2017 10 17
Tuesday, Oct. 17 CrossFit Workout of the Day
Mobility: Cleans are a full body lift, so your mobility and warm-up should cater to the fully body as well. Here are 8 mobility exercises to boost stability and flexibility for cleans. Warm up Couch stretch x :40/leg Ankle stretch x :30/leg Squat stretch x :30 2 rounds of: 10…
2017 10 16
Monday, Oct. 16 CrossFit Workout of the Day
Warm up 7 minutes: 10 banded side steps 10 reps squats therapy 5 push ups :20 ring support hold Strength Back squat: 4x3 Increase 5-10# from last week. If this is your first week with this squat cycle, start at 80% of your 1RM. Conditioning 12 minute EMOM: Minute 1 - 45…
2017 10 15
Sunday, October 15th Crossfit Workout of the Day
"Fight Gone Bad - For Time" c/o Crossfit.com 5 rounds for time 20 wall balls (20/14) 20 sumo deadlift high pulls (75/55) 20 box jumps (20) 20 push presses (75/55) 20 calorie row Rest 1 minute between rounds
2017 10 14
Saturday, Oct. 14 CrossFit Workout of the Day
In teams of 2, on a 35-minute clock: 50 calorie row 50 toes to bar 40 overhead squats (115/75) 40 KBS (70/53) 30 handstand push ups 30 dumbbell snatches (50/35) 20 single-arm overhead DB lunge, right arm 20 single-arm overhead DB lunge, left arm 10 bear complex (115/75) 10 bar…
2017 10 13
Friday, Oct. 13 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=3HXPrbg0UF0[/embed] Mobility: You ever get to the gym early and not sure what to do with yourself? Perhaps try some mobility and stretching. This video guides you through a full body mobilization sequence specific to the front rack and front squats. Warm up Front rack/hip mobility Then, 2 rounds of:…
2017 10 12