CrossFit – Fri, Mar 8 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3 rounds<br>1:00 Row<br>10 Single Arm Dumbbell Upright Row (each)<br>10 Suitcase Dumbbell Deadlifts...
Read moreCrossFit WOD, March 7, 2024
CrossFit – Thu, Mar 7 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>1:00 Jump Rope <br>1:00 Run<br>-into-<br>2 sets<br>10 Back and Forth Leg Swings...
Read moreCrossFit WOD, March 6, 2024
CrossFit – Wed, Mar 6 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up Clean + Skill Transfer (15:00)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform 3-5 reps...
Read moreCrossFit WOD, March 5, 2024
CrossFit – Tue, Mar 5 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>20 Banded Side Steps<br>10 Banded Glute Bridges <br>10 banded Air...
Read moreCrossFit WOD, March 4, 2024
CrossFit – Mon, Mar 4 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>3 Rounds<br>“Rowling”<br>(5 rep Max Burpee Penalty)<br>-into-<br>4 min AMRAP<br>30...
Read moreCrossFit WOD, March 3, 2024
CrossFit – Sun, Mar 3 Workout Option 1 Pickled Eggs (Time) <p>Freedom (RX’d)<br>For Time:<br>4 Wall Walks<br>100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)<br>4 Wall...
Read moreCrossFit WOD, March 2, 2024
CrossFit – Sat, Mar 2 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 rounds<br>1:00 Air Bike<br>1:00 Row<br>1:00 Run<br>1:00 Ski<br>10 Box Step...
Read moreCrossFit WOD, March 1, 2024
CrossFit – Fri, Mar 1 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3 sets<br>1:00 row (easy pace)<br>5 Alternating V-ups (each side)<br>5 Wall Balls (focus on breathing and arm...
Read moreCrossFit WOD, February 29, 2024
CrossFit – Thu, Feb 29 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2:00 Row<br>-into-<br>6 min AMRAP<br>30-second Jump Rope<br>5 Dynamic Squat Stretches.<br>5 Back...
Read moreCrossFit WOD, February 28, 2024
CrossFit – Wed, Feb 28 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Banded Face Pulls<br>-into-<br>3 sets:<br>45-second Ski...
Read moreCrossFit WOD, February 27, 2024
CrossFit – Tue, Feb 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)<br>* 10 minutes with a PVC or Empty Barbell...
Read moreCrossFit WOD, February 26, 2024
CrossFit – Mon, Feb 26 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>8 min AMRAP<br>:30 Air Bike<br>5 Deadlifts (Build in weight)<br>20-second Banded Overhead Hold<br>5...
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