Sunday, March 5 CrossFit Workout of the Day
Warm up Coach’s choice Partner WOD In teams of 2, for time: 1 mile run, together 150 calorie row 75 burpee pull ups* 50 hspu 50 dumbbell clusters (40/30)
2017 03 04
Saturday, March 4 CrossFit Workout of the Day
Open Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2…
2017 03 04
Friday, March 3 CrossFit Workout of the Day
Mobility: You never know what's coming in Crossfit, so be prepared for anything! A simple mobility and warm up to get you ready for what lies ahead. Warm up Coach's choice Conditioning Performance 30 minute EMOM: Minute 1 - 8 strict press (75/55) Minute 2 - 10 single leg DL…
2017 03 02
Thursday, March 2 Workout of the Day
Mobility: March means Spring is coming, and that means more running in our workouts. Believe it or not, you need some significant mobility in order to run correctly and pain free. In 40 minutes, complete: 7 rounds of: 200m run/250m row/100 double unders or 200 singles 20 KBS 10 DB burpee…
2017 03 01
Wednesday, March 1 CrossFit Workout of the Day
Mobility: Ending this cycle means starting a new one soon. Why not start incorporating more mobility in the new cycle? Here are 7 ways to start with your shoulders. Warm up Shoulder/hip mobility 3 rounds: 3 deadlifts 3 strict press 3 push press 3 front squats Start with empty bar,…
2017 02 28
Tuesday, Feb. 28 CrossFit Workout of the Day
Post test week and 17.1 recovery Mobility: Sotts press is a good way to test your mobility. One key to successful Sotts Press is having thoracic extension. Mark's Daily Apple explains more. Warm up 3 rounds: 10 PVC overhead squats 10 supermans 10 walking lunges Strength 3 sets: 12 KB…
2017 02 27
Monday, Feb. 27 CrossFit Workout of the Day
Mobility: For any sufferers from 17.1 who are still aching in the low back, try some of these yoga poses to ease the pain and stretch out the back. Warm up 6 minutes: 10 jump squats 10 hollow rocks 10 groiners Strength 10-minute EMOM: Minute 1 - 5 back squats…
2017 02 26
Sunday, Feb. 26 CrossFit Workout of the Day
Partner WOD “Badger” 3 rounds for time: 30 squat cleans (95/65) 30 pull ups 800m run, together Rest 2 minutes “Hansen” 3 rounds for time: 30 KBS (70/53) 30 burpees 30 sit ups Split up all reps however you choose.
2017 02 25
17.1 has arrived, and lucky for us, we’ve all done thousands of dumbbell snatches and burpee box jumps in our 360 classes. However, I do want to discuss a few things - namely how to warm up and how to attack this bear of a workout. It’s important to…
2017 02 24
Friday, Feb. 24 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=_g2Ad20aEB0[/embed] Mobility: All you need are a few minutes to go through this front rack mobility for clean maxes today. Get after it! Warm up 2 sets: 3 clean deadlifts 3 clean pulls 3 muscle cleans 3 front squats 3 cleans Strength Clean: Build to a 1RM Conditioning 15 minute…
2017 02 23