Sunday, July 23 CrossFit Workout of the Day
15-minute AMRAP: 30 squats 20 handstand push ups 10 deadlifts (225/155)
2017 07 22
Saturday, July 22 CrossFit Workout of the Day
In teams of 2, with a 40-minute running clock: 42-30-18 reps of KBS (70/53) Toes to bar At 10:00: 42-30-18 reps of Thrusters (95/65) Pull ups At 20:00 42-30-18 reps of Box jumps Sdhp (95/65) At 30:00 Run 800m, together Max burpees in remaining time
2017 07 21
Friday, July 21 CrossFit Workout of the Day
Mobility: Ring dips are great accessory work if you have your sights set on your first ring muscle up, but if you're lacking mobility in your shoulders, you have your work cut out for you. Here are 4 post workout exercises to recover the muscles as well as mobilize them.…
2017 07 20
Movement Spotlight: Split jerk
The split jerk requires an immense amount of power and is used to lift the most weight in a heavy clean and jerk. In WODs, we tend to gravitate toward the push jerk in favor of speed, but if we really want to move serious weight, the split jerk is…
2017 07 20
Thursday, July 20 Workout of the Day
Required reading: Injured vs. Hurting: When to Push Yourself Mobility: An interesting article by Tabata Times looking at spinal control as a means of augmenting your mobility work and improving extremity control and performance. 8 minute AMRAP, single-arm kettlebell complex, alternating sides: 12 deadlifts 9 hang power cleans 6 push…
2017 07 19
Wednesday, July 19 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=7dYEYZuF_vY[/embed] Mobility: There's only so long you can get away with poor ankle dorsiflexion. Having better mobility in your hips and shoulders will only take you so far until your ankles stop you from snatching any heavier or getting any deeper. Here are some guaranteed ways to help clean it…
2017 07 18
Tuesday, July 18 CrossFit Workout of the Day
Required reading: 7 Movements You Need to Do More from Athlete Daily Mobility: Thoracic health is not only important for working out, it needs to be a priority for every day living. It's easy to do and doesn't take up much time — try some next time you're in the…
2017 07 17
Monday, July 17 CrossFit Workout of the Day
[embed]https://www.youtube.com/watch?v=qXuiz9utJVM[/embed] Mobility: Week 2 of our new cycle and if you're already frustrated with tight hips, try getting into banded pigeon for a few minutes before class. The band will pull the hip back into the socket and smooth things out. Warm up 2 rounds: 1 minute banded side steps…
2017 07 16
Saturday, July 15 CrossFit Workout of the Day
Warm up Coach’s choice Partner WOD 30 minute AMRAP: 10 hang squat snatches (135/95) 20 wall balls (20/14) 30 shoulder to overhead (135/95) 40 toes to bar 50 double unders Split reps any way between partners.
2017 07 14
Friday, July 14 CrossFit Workout of the Day
Mobility: Great video today to help free up those shoulder blades for HSPUs! And if you're still a bit nervous about getting inverted, try the "stink bug" scale as shown in the video. Warm up 6 minutes: 5/5 single-leg glute bridges 10 empty barbell deadlifts 10 hanging knee raises Wall…
2017 07 13