Saturday, Sept. 16 CrossFit Workout of the Day
In teams of 2, for time: 300 double unders 75 squat snatches (75/55) 500m run (together) 150 KBS (53/35) 1000m row (500 each) 75 pull ups 100 push ups
2017 09 15
New cycle starts Monday, Sept. 18
First of all, congratulations to everyone on the PRs and improvements over the last eight weeks! Squats went up, strict gymnastics got better, and conditioning improved considerably, as evidenced by the PRs we saw on our “Helen” re-test. The next cycle, starting Monday, September 18th, will consist of more strength…
2017 09 15
Friday, Sept. 15 CrossFit Workout of the Day
Mobility: Whether you're looking to better your gymnastics, strength or just feel better, GMB has a variety of mobilizations and flows to help you get there. Warm up Front rack mobility 5 minutes: 10 pass thrus 10 PVC front squats 5 strict pull ups Strength Front squat Work to a…
2017 09 14
Thursday, Sept. 14 Workout of the Day
Mobility: Another great YouTube channel is Yoga Tune Up — utilizing similar methods as MobilityWod, while incorporating yoga for self care and better performance. 2 8-minute rounds of: 40 calorie row 30 burpee box jumps Rest 3 minutes 2 8-minute rounds of: 400m run 30 DB thrusters 15 pull ups…
2017 09 13
Wednesday, Sept. 13 CrossFit Workout of the Day
Mobility: You may have heard of coaches talking about RomWod — a daily routine to get you limber and make you perform better inside and outside of the gym. Warm up 6 minutes: 10/8 calorie row 10 glute bridges 10 hollow rocks 5 push ups Strength Back squat: 60%, 4x5…
2017 09 12
Tuesday, Sept. 12 CrossFit Workout of the Day
Mobility: A great resource for mobility ideas come from the CF OG, Kelly Starrett. Warm up 3 rounds: 10 good mornings 5 hang muscle snatches 10 walking lunges w/ PVC pass thru Strength Snatch grip deadlift: 4x5 Conditioning Every 8 minutes for 24 minutes: 400m run 15 burpee box jump…
2017 09 11
Monday, Sept. 11 CrossFit Workout of the Day
Mobility: Deload week is a great way to wind down from a tough cycle and ramp up to a new one. If one of your goals is to improve your mobility, check out Smashwerx's YouTube channel for everything you need. Conditioning Hero WOD “343″ In honor of the 343 firefighters…
2017 09 10
Sunday, September 10th Crossfit Workout of the Day
Warm Up 400m run Then, 2 rounds of: 10 PVC pass-thrus 10 good mornings 10 burpees WOD c/o Crossfit.com 4 rounds for time 25 push press (95/65) 50 calorie row 100 double unders
2017 09 09
Saturday, Sept. 9 CrossFit Workout of the Day
In teams of two: 12 minute AMRAP 5 box jumps 7 DB snatches 9 front squats (135/95) Partners alternate rounds Rest 2 minutes, Then for time: 50 toes to bar 400m run, together 30 power snatches (135/95) 20 bar muscle ups* *20 C2B pull ups + 20 dips
2017 09 08
Friday, Sept. 8 CrossFit Workout of the Day
Mobility: Here are 3 quick and easy mobilizations to get you PR'ing today. Warm up 2 rounds: 5 dislocates 5 scorpion stretches 10 alternating groiners 5 PVC front squats 2 rounds: 3 clean deadlifts 3 clean pulls 3 high hang muscle cleans 3 hang power cleans 3 cleans 3 push…
2017 09 07