Workout of the Day

CrossFit – Fri, Dec 1 Warm up <p>7s</p><p>Hip halo </p><p>2-3 Sets </p><p>1:00 Row (moderate)</p><p> 15 Banded Good Morning </p><p>50 Single Under </p><p>20 Step Back Lunges </p><p>10 Tempo Single Arm High Pull (each arm, light)</p> I love rock and roll (AMRAP – Reps) <p>AMRAP 15 Minutes </p><p>20 Deadlifts (115/80) </p><p>50 Double Unders </p><p>100ft Walking Lunge </p><p>50…

CrossFit – Thu, Nov 30 Warm up <p>7s</p><p>Hip halo</p><p>2-3 Sets </p><p>1:00 Bike (moderate)</p><p> 5 No Jump Burpee (Step In and Out) 5 Box Jump w/Step Down (low) </p><p>1:00 Row (moderate) </p><p>10 Box Step Up (low) -</p><p>Then- Warm Up to Box Step Over weight.</p> Living on a Prayer (AMRAP – Rounds and Reps) <p>2 sets: </p><p>AMRAP…

CrossFit – Tue, Nov 28 Warm up <p>7s</p><p>Hip halo </p><p> </p><p>2-3 Sets</p><p> 1:00 Jog </p><p>10 Abmat Sit Up </p><p>:30 Ski (moderate) </p><p>10 Hanging Scap Retraction</p><p> 5 Chin Up</p> Pour some sugar on mer (8 Rounds for reps) <p>4 Sets (1 set every 2:30) </p><p>16 Shuttle Runs (25ft) </p><p>20 GHD Sit Ups -</p><p>Rest 5 minutes-</p><p> 4…

CrossFit – Mon, Nov 27 Warm up <p>New cycle starting </p><p>Nimble and Quick</p><p>You will still see lifting but the primary goal the next 11 weeks will be on metcons and conditioning.</p><p>You will see some days with metcon first followed by lifting and some days with no lifting. Let’s get ready for some fun conditioning work</p>…

CrossFit – Fri, Nov 24 12 days of thankfulness (Time) <p><strong>WOD:</strong> 12 Days of Thankfulness</p><p>1-250 m row<br>2- Muscle Ups<br>3- KB Thrusters (53/35)<br>4- Burpee Box Jumps (24/20)<br>5- Handstand Push Ups<br>6- chest to bar Pull Ups<br>7- Kettlebell Swings (53/35)<br>8- Single Arm KB Snatch (53/35)<br>9- Toes to Bar<br>10- Walking Lunges (53/35)<br>11- pull ups <br>12- ManMakers (53/35)</p><p>**Workout is performed…

CrossFit – Wed, Nov 22 Warm up <p>7s</p><p>Hip halo </p><p>Burgener clean warm up </p> Hang Clean (3-2-1-1) <p>Workout Definition</p><p>3 Pause In the Hole Clean from Below the Knee @RPE 7 <br>2 Pause In the Hole Clean from Below the Knee @RPE 7.5<br>1 Pause In the Hole Clean from Below the Knee @RPE 8<br>1 Pause In…

CrossFit – Tue, Nov 21 Warm up <p>7s</p><p>Hip halo</p><p>Burgener snatch </p><p><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">2-3 Sets</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">1:00 Row (moderate)</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">10 Single Arm Dumbbell High Pull (moderate, each arm)</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">5 Single Leg Dumbbell RDL (moderate, each arm)</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">5 Box Jump w/Step Down (build in height each set)</span><br> </p> Hang Snatch (3-2-1-1) <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Hang Snatch @RPE 7</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2 Hang…

CrossFit – Mon, Nov 20 WARM UP <p>DELOAD WEEK </p> <p>7S</p><p>HIP HALO </p><p>2-Sets of <a target="_blank" rel="noopener noreferrer" href=" Squat Skill Transfer Exercises</a><br>3x No Hands Front Squat<br>3x Front Squat<br>3x Pause Front Squat<br>3x 1 + ¼ Front Squat<br>3x In the Hole Front Squat<br>3x :10 Eccentric Squat</p><p>After front square</p><p>2 sets<br>1:00 Row (moderate)<br>10 Kip to Swing<br>5 Kipping Chest…

CrossFit – Fri, Nov 17 Warm up <p>7s </p><p>Hip halo </p><p><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">2-3 Sets of </span><a target="_blank" rel="noopener noreferrer" href=" Squat Skill Transfer Exercises</a><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x No Hands Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x Pause Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x 1 + ¼ Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x In the Hole Front Squat</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">3x :10 Eccentric Squat</span></p> Front Squat (3-3-2-2-1-1-1) <p><span…

CrossFit – Thu, Nov 16 Warm up <p>7s</p><p>Hip halo </p><p>Burgener clean</p><p><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">10 Leg Swings Forward (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">10 Leg Swings Lateral (each side)</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15ft high knees</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15ft butt kicks</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15 foot side shuffle (each way)</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15ft Toes out walk</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15ft Toes in walk</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15ft Heels walk</span><br><span style="background-color:rgb(255,255,255);color:rgba(0,0,0,0.7);font-size:14px;">15ft Toes walk</span></p> Power Clean (3-2-1-1-1-1-1) <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Power…