Workout of the Day

CrossFit WOD, January 31, 2023

CrossFit – Tue, Jan 31 Warm up <p>Banded 7s</p><p>hip halo</p><p>burgener warm up clean</p><p> </p><p>6 min</p><p>1 min bike</p><p>10 hang scrap retractions</p><p>5 kip to swing</p><p>5-10 push ups</p> Clean (1×1 build to a heavy squat clean and push jerk) <p>10 min to build to a heavy complex</p> Bench Press (5-3-1-5-3-1 ) <p>5- at 7/10</p><p>3 at 8/10</p><p>1 at 9/10</p><p>5 at…

CrossFit WOD, January 30, 2023

CrossFit – Mon, Jan 30 Warm Up <p>Banded 7’s</p><p>hip halo’</p><p>2 sets</p><p>1:00 Cardio (your choice)</p><p>25 single unders</p><p>10 inchworms with push up</p><p>10-15 KBS (light to moderate</p> Taylor Swift (Time) <p>3 sets</p><p>8-6-4 devil press (2×50/35)</p><p>perform 40 DU after each round of Devil press</p><p>rest 2 min Between sets</p><p>cap of 5 min per set.</p><p>goal of 3:30 to 4:00 min per…

CrossFit WOD, January 6, 2023

CrossFit – Fri, Jan 6 Warm-up <p>3-4 Sets<br />1:00 Jog (build from easy to moderate/fast)<br />10 Front Squat (45/35)<br />5 Shoulder Press from Squat Stance (45/35)<br />5 Thruster (45/35)<br />-Then-<br />Build to Thruster weight.</p> Workout of the Day <p>For Time:<br />1-2-3-4-5-6-7-8-9-10<br />Thrusters (115/80)<br />2-4-6-8-10-12-14-16-18-20<br />25ft Shuttle Run</p><p>Option 2</p><p>For Time:<br />1-2-3-4-5-6-7-8-9-10<br />Thrusters (95/65)<br />2-4-6-8-10-12-14-16-18-20<br />25ft Shuttle…

CrossFit WOD, January 5, 2023

CrossFit – Thu, Jan 5 Warm-up <p>2-3 Sets<br />1:30 Row<br />10 Alt. Leg V-Up, 5 V Ups<br />7 Dumbbell Single Arm Power Clean (each side) (Moderate)<br />-Then-<br />Build to Power Clean weight.</p> Workout of the Day <p>AMRAP 15 minutes<br />50/40 Cal Row (buy in)<br />-into-<br />10 GHD Sit Ups<br />1-2-3-4-5-6-7.<br />Power Cleans (155/105)</p><p>Option 2</p><p>AMRAP 15…

CrossFit WOD, January 3, 2023

CrossFit – Tue, Jan 3 Warm Up <p>1:00 bike</p><p>Banded 7’s/Hip Halo</p><p>5 reps of each :</p><p>Zombie squats</p><p>Romanian Deadlifts</p><p>1 and ¼ squats</p><p>Muscle cleans</p><p>Front squats</p> Weightlifting Hang Power Clean (EMOM x 10:00 2 hang power cleans) <p>Build over the sets to approx 8.5/10 RPE</p> Deadlift (Clean Deadlift 3×5) Workout of the Day <p>4 sets:<br />25 Front Squats (95/65)<br…

CrossFit WOD, January 2, 2023

CrossFit – Mon, Jan 2 Warm Up <p>3 Sets:<br />1:00 Row (Build from easy to moderate)<br />5 Inchworm w/Push Up, 5 Half Bottom Burpees<br />10 Lateral Hop Over Rower</p> Workout of the Day Elsa and Anna (8 Rounds for reps) <p>8 sets<br />20/16 Calorie Row<br />10 Lateral Burpes Over Rower<br />-rest 1 minute b/t sets-</p>…

CrossFit WOD, December 30, 2022

CrossFit – Fri, Dec 30 warm up <h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&amp;list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&amp;index=57&amp;t=0s&amp;ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&amp;feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3><p><a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=7&amp;ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>: 3-5 reps at each movement<br /><a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=14&amp;ab_channel=MayhemAthlete">Coach B Coaching Skill Transfer Exercises Snatch</a>: 3-5 reps at each movement<br /><a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss&amp;list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&amp;index=5&amp;ab_channel=MayhemAthlete">3x…

CrossFit WOD, December 29, 2022

CrossFit – Thu, Dec 29 warm up <h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&amp;list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&amp;index=57&amp;t=0s&amp;ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&amp;feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3><p>3 Sets:<br />1:15 Bike<br />-rest 0:15-<br />1:15 Jog/Run<br />-rest 0:15-<br />1:15 Calorie Row<br />-rest 0:15-</p> Midnight Kiss (7 Rounds for reps) <h4>Midnight Kiss<br />3:00…