CrossFit – Thu, Apr 25 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>10:00 AMRAP<br>45-Second Ski (or Row)<br>10 Roll and Reach<br>10 Iron Cross<br>10...
Read moreCrossFit WOD, April 24, 2024
CrossFit – Wed, Apr 24 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br>* 10 minutes with a PVC or Empty Barbell...
Read moreCrossFit WOD, April 23, 2024
CrossFit – Tue, Apr 23 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>25-sec Air bike (easy)<br>25-sec Air bike (moderate)<br>10-sec Air bike (hard)<br>5...
Read moreCrossFit WOD, April 22, 2024
CrossFit – Mon, Apr 22 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>1 Round Through<br>10 yd walk on toes<br>10 yd walk to toes backwards<br>10 yd walk on heels<br>10 yd...
Read moreCrossFit WOD, April 21, 2024
CrossFit – Sun, Apr 21 Workout Option 1 Private (8 Rounds for reps) <p>Freedom (RX’d)<br>Every 2:00 (8 sets)<br>15/12 Calorie Air Bike<br>25ft Handstand Walk (Or 2 Wall Walks)</p><p>...
Read moreCrossFit WOD, April 20, 2024
CrossFit – Sat, Apr 20 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10:00 AMRAP<br>20-second Single Unders<br>1 Zombie Rope Climb<br>5 PVC...
Read moreCrossFit WOD, April 19, 2024
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...
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