CrossFit – Wed, Apr 3 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Hip Halo<br>-into-<br>6:00 AMRAP<br>5 Wall Ball Front Squats<br>5 Wall Ball Push Press<br>10...
Read moreCrossFit WOD, April 2, 2024
CrossFit – Tue, Apr 2 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>:45 sec Air Bike<br>4 Up-Downs over bar<br>5 Clean Deadlifts<br>5 Power Cleans...
Read moreCrossFit WOD, April 1, 2024
CrossFit – Mon, Apr 1 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>3 sets:<br>1:00 Machine<br>30-second Single Unders or Crossover Practice<br>3 Inch Worms<br>10 Walking...
Read moreCrossFit WOD, March 31, 2024
CrossFit – Sun, Mar 31 Workout Option 1 Option 1: Mr. Rogers (8 Rounds for reps) <p>Freedom (RX’d)<br>Every 2:00 (16:00)<br>200/175m Row<br>15 V-Ups<br>*Repeat from April 7th, 2023</p><p>...
Read moreCrossFit WOD, March 30, 2024
CrossFit – Sat, Mar 30 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warm Up<br>-into-<br>10:00 AMRAP<br>1:00 Bike Erg or Air Bike<br>3 Back Squats (empty bar...
Read moreCrossFit WOD, March 29, 2024
CrossFit – Fri, Mar 29 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>8:00 AMRAP<br>10 Alternating V-Ups<br>5 Hang Clean High Elbows...
Read moreCrossFit WOD, March 28, 2024
CrossFit – Thu, Mar 28 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Fire Hydrants (each)<br>10 Banded Glute Bridges <br>-into-<br>8 min...
Read moreCrossFit WOD, March 27, 2024
CrossFit – Wed, Mar 27 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)</p><ul><li>10 minutes with a PVC or...
Read moreCrossFit WOD, March 26, 2024
CrossFit – Tue, Mar 26 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets<br>20 Banded Side Steps<br>10 Banded Squats<br>-into-<br>8:00 AMRAP<br>5 Back Squats...
Read moreCrossFit WOD, March 25, 2024
CrossFit – Mon, Mar 25 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>3 min Air Bike (3 sets of :30 easy, :20 mod, :10 fast)<br>-into-<br>3 sets<br>5 Inch worms + Dynamic Squat...
Read moreCrossFit WOD, March 24, 2024
CrossFit – Sun, Mar 24 Workout Option 1 Option 1: “It’s a honey of an O” (Time) <p>Freedom (RX’d)<br>21-18-15-12-9-6 <br>Calorie Bike Erg or Ski Erg<br>Hang Dumbbell Alternating Clean and Jerk...
Read moreCrossFit WOD, March 23, 2024
CrossFit – Sat, Mar 23 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>1:00 Machine<br>1:00 Run<br>-into-<br>8:00 AMRAP<br>10m Sled Push (empty)(Or 5 Empty...
Read more