Workout of the Day

CrossFit WOD, May 28, 2022

5-28-22 Metcon (Time) 3 rounds 1000m Bike Erg (OR 500m Row OR 400m Run) 5 Squat Snatches (155/105) -rest 1:1- 3 rounds 1000m Bike Erg (OR 500m Row OR 400m Run) 5 Squat Cleans (185/125) Scoring: Time Athletes Notes TARGET SCORE Target Time each set: 8–10 minutes Time Cap each set: 12 minutes Metcon (Time)…

CrossFit WOD, May 27, 2022

5-27-22 Warm-up 1. Banded 7s – perform 7 reps of each movement 2. Barbell Prep Burgener Warm Up Clean Front Squat Skill Transfer Exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean 3. 2 Sets: 1:00 row 20 Alt. Leg V-Up 10 Kip to Swing 5 Inchworm w/Push-Up 5 Strict Pull-Up Clean…

CrossFit WOD, May 26, 2022

5-26-22 Warm-up 1. Banded 7s – perform 7 reps of each movement 2. 3 Sets: 1:00 Row 10 Single Arm KB Thruster R/L (Light-Moderate) 7 Single Arm Ring Rows (each side) Metcon (Time) Tyler & Baylee 15:00-30:00 10 Rounds 15 Wall Balls (20/14) 1 Rope Climb Scoring: Time TARGET SCORE Target Time: sub 10 minutes…

CrossFit WOD, May 24, 2022

5-24-22 Warm-up 1. Banded 7s – perform 7 reps of each movement 2. Barbell Prep A) Burgener Warm up Snatch – 3-5 reps at each position B) Skill Transfer Exercises Snatch – 3-5 reps of each movement Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH" Overhead squat, "CORE STRENGTH" Heaving Snatch Balance. Feet in…

CrossFit WOD, May 23, 2022

5-23-22 Warm-up 1. Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength) 1-2 Sets 1:00 Jog 10 Hanging Scap Retraction 5 Kip to Swing 5 Inchworm w/Push Up 10 Air Squats 3. Workout Prep 1 set (at workout pace): 2 pull-ups 3 push-ups…

CrossFit WOD, May 21, 2022

5-21-22 Warm-up 1. Hip Halo 2. 1-2 Sets: 1:00 Row 10 Single Arm KB Thruster R/L (Light) 25ft Sled Push (Empty) 3. Workout Prep 1 Set (at workout pace) 5 Wall Balls (at first workout weight) 25 yard sled push (empty) 5 Wall Balls (at second workout weight) Metcon (Time) Othniel 15:00-38:00 3 rounds 25…

CrossFit WOD, May 20, 2022

5-20-22 Warm-up Athletes Notes 1.Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate ( 2 Sets: 1:00 Jog 1:00 row :30 Handstand Hold 3. Workout Prep 1 Set (at workout pace): 100m run 6/5 Calorie Row 20 sec HSHold Metcon (Time) ehud Ehud 15:00-51:00 PARTNER THROWDOWN FRIDAY!! 3…

CrossFit WOD, May 19, 2022

5-19-22 Warm-up 1. Banded 7s – perform 7 reps of each movement 2. Barbell Prep Burgener Warm Up Clean Front Squat Skill Transfer Exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean 3-5 reps at each movement for Burgener Warm Up and Skill Transfer * Clean and Jerk (4 sets of complex)…