Sunday, October 8th Crossfit Workout of the Day
Hero WOD "Hall" 5 rounds for time: 3 cleans (225/155) 200 meter run 20 kettlebell snatches (53/35, 10/arm) Rest 2 minutes between rounds
2017 10 07
Saturday, Oct. 7 CrossFit Workout of the Day
In teams of 2: 30 minute AMRAP 50 toes to bar 40 power cleans (135/95) 30 back squats (135/95) 20 ring dips 1k row
2017 10 06
Friday, Oct. 6 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=2IDqSq138_g[/embed] Mobility: Mobilizing the wrists is surprisingly easy! It requires little or no equipment, just some time. And if you can't trust a doctor and the Fittest Man on Earth, then who can you trust? Warm up Banded hip distraction 5 minutes: 10 pass-thrus 10 PVC front squats 10 scap push…
2017 10 05
Thursday, Oct. 5 Workout of the Day
Mobility: October is a great time to get motivated and hike a mountain! But like with any type of exercise, a few dynamic movements prior to your hike will only help you. Try these with your hiking buddies! The Name Game A - 30 calorie row B - 400m run…
2017 10 04
Wednesday, Oct. 4 CrossFit Workout of the Day
Mobility: If you guys have lower back pain, or worse, sciatica, you want to take it easy, but there are some ways you can unload the nerve and find some relief. Warm up Tabata double unders Then, 3 rounds: 10 glute bridges 10 banded good mornings :30/:30 pigeon stretch Strength…
2017 10 03
Tuesday, Oct. 3 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=bMLafrHPIPA[/embed] Mobility: You ever have an idea so great, it's bad? Well, then perhaps you've smashed the first rib before. Lack of mobility or hyper-mobility of the first rib can be the cause of many restrictions/pain in the neck and shoulders. Here's just one way you can fix that. Warm…
2017 10 03
Monday, Oct. 2 CrossFit Workout of the Day
Mobility: If bands and lacrosse balls aren't your thing, but you have limitations on your squat, there are still plenty of ways to limber up the body for deeper squats. The yoga approach works well for many and has the same benefits. Warm up 7 minutes: 10 banded side steps…
2017 10 01
Are pull-ups standing between you and Rx? Are you sick of flailing around on the bar? Boy, do we have the program for you! "6 Weeks to Kipping" is designed to help you increase your proficiency and strength on the pull-up bar, as well as help you achieve your first…
2017 10 01
Sunday, October 1st Crossfit Workout of the Day
Hero WOD "Jag 28" For time: Run 800 meters 28 Kettlebell swings (70/53) 28 Strict Pull-ups 28 Kettlebell clean and jerks (70/53, each hand) 28 Strict Pull-ups Run 800 meters
2017 09 30
Saturday, Sept. 30 CrossFit Workout of the Day
Suggested donation: $20 to Americares In teams of 2, complete for time: “Harvey” 130 wall balls (20/14) 65 power snatches (115/75) 83 calorie row Rest 3 minutes “Irma” 185 double unders 63 deadlifts (225/155) 102 bar-facing burpees Hurricane Harvey had winds of up to 130 mph and caused over $65…
2017 09 29