CrossFit – Fri, Apr 19 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2:00 Machine<br>-into-<br>3 sets:<br>5 Single Arm Dumbbell Push Press (left and right)<br>5 Single Arm...
Read moreCrossFit WOD, April 18, 2024
CrossFit – Thu, Apr 18 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Fire Hydrants<br>10 Banded Squats <br>-into-<br>3 sets<br>10 PVC Pass...
Read moreCrossFit WOD, April 17, 2024
CrossFit – Wed, Apr 17 Warm-up Warm Up <p><strong>1. Movement Prep/Activation: </strong><br>Hinshaw Warm-Up<br><br>Perform each drill for 10m out, then walk back<br>* High knee karaoke (over, over...
Read moreCrossFit WOD, April 16, 2024
CrossFit – Tue, Apr 16 Warm-up Warm Up <p><strong>1. Movement Prep/Activation </strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Pass Throughs<br>-into-<br>7:00 AMRAP<br>5 Inch...
Read moreCrossFit WOD, April 15, 2024
CrossFit – Mon, Apr 15 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warm Up<br>-into-<br>3 sets<br>30-second Bike (easy pace)<br>10 Banded Pull Through...
Read moreCrossFit WOD, April 14, 2024
CrossFit – Sun, Apr 14 Workout Option 1 PO’BOY (6 Rounds for reps) <p>Freedom (RX’d)</p><p>6 sets:</p><p>250/200m Row</p><p>6 Burpee Box Get-Overs (48/42) (Or 12 Burpee Box Get-Overs...
Read moreCrossFit WOD, April 13, 2024
CrossFit – Sat, Apr 13 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Bike<br>-into-<br>3 sets:<br>100m Run<br>5 Sandbag Deadlifts (light-build in weight)<br>10...
Read moreCrossFit WOD, April 12, 2024
CrossFit – Fri, Apr 12 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Banded 7’s<br>-into-<br>8:00 AMRAP<br>10 Alternating V-Ups (each side)<br>5 Inch...
Read moreCrossFit WOD, April 11, 2024
CrossFit – Thu, Apr 11 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Tabata Bike (8 sets)<br>-into-<br>3 sets:<br>10ft Walking Lunge<br>10 Banded Air Squats<br>10...
Read moreCrossFit WOD, April 10, 2024
CrossFit – Wed, Apr 10 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>45-second Row<br>5 Clean Deadlifts (empty bar)<br>5 High Hang Muscle Cleans (empty...
Read moreCrossFit WOD, April 9, 2024
CrossFit – Tue, Apr 9 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Bike<br>-into-<br>3 sets:<br>5 Scap Pull Ups<br>5 Hanging Knee Raises<br>3 Zombie Climbs (or...
Read moreCrossFit WOD, April 8, 2024
CrossFit – Mon, Apr 8 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Pass-throughs<br>-into-<br>3 sets:<br>3 Inch Worms...
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