Workout of the Day

CrossFit WOD, October 4, 2022

10-4-22 Warm-up 1. Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 3 Sets 15/12 Calorie Bike (easy to moderate) 5 Inchworms 5 Single Arm Overhead Dumbbell Push Press (Left arm) (light/moderate) 6 Steps Single Arm Overhead Dumbbell Walking Lunge (Left arm) (light/moderate) 5 Single Arm Overhead Dumbbell…

CrossFit WOD, October 3, 2022

10-3-22 Warm-up 1. Mayhem Hip Halo Activation 2. Barbell Prep 1-2 sets: 5-10 Single Arm Press R/L (Light-Moderate) (each side) 5-10 Dip Only (45/35) 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1) Back Squat (5 x 3 ) Back Squat 5×3 5×3 Back Squats…

CrossFit WOD, October 1, 2022

10-1-22 Metcon (Checkmark) Power Snatch 3-2-1-3-2-1-1-1 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 6.5/10 RPE 1 Power Snatch @ 7/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE Power…

CrossFit WOD, September 30, 2022

9-30-22 Warm-up 1. Mayhem Hip Halo Activation 2. Barbell Prep Back Squat: 3 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1) Back Squat (5 x 3 ) Back Squat 5×3 5×3 Back Squat @ 87% 1RM Back Squat *Do a set every 2…

CrossFit WOD, September 29, 2022

9-29-22 Warm-up 1. Hip Halo Activation 2. Barbell Prep Clean: Burgener Warm Up Clean Front Squat Skill Transfer Exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean Clean and Jerk (5 sets of 1 complex ) Clean Deadlift to Mid Thigh + Clean Panda Pull + Clean + Jerk 5×4 12:00-22:00 1…

CrossFit WOD, September 27, 2022

9-27-22 Warm-up Athletes Notes 1. Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength) 2 Sets 1:00 Row 1:00 Bike Metcon (Time) Cherry Pie Cherry Pie 3 sets 21-15-9 Calorie Row Calorie Assault Bike (OR 18-15-12 Calories Echo Bike) *Rest 5 Min between…

CrossFit WOD, September 26, 2022

9-26-22 Warm-up 3:00 Bike 1. Mayhem Hip Halo Activation 2. Squat Prep 1. Mayhem Hip Halo Activation 2. Barbell Prep Front Squat: 3 Sets of Front Squat Skill Transfer Exercises 6 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats…

CrossFit WOD, September 23, 2022

9-23-22 Warm-up 1. Mayhem Hip Halo Activation 2. Barbell Prep Snatch: A) Burgener Warm up Snatch – 3-5 reps at each position 3. Snatch and Clean & Jerk Warm-Up Build to Snatch and Clean & Jerk weight. Power Snatch (5 x 1 ) Power Snatch 5×1 @ 75% 1RM Snatch 14:00-19:00 5 Sets: 1 rep…

CrossFit WOD, September 22, 2022

9-22-22 Warm-up 1. Mayhem Hip Halo Activation 2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting) 3 Sets: 1:00 Bike (moderate) 5 Wall balls (at workout weight) 20ft Single Dumbbell Front Rack Lunge (moderate) (each side) Metcon (Time) Rottweiler Rottweiler For Time: 50 Wall Balls (20/14) (10’) 200ft Front Rack Dumbbell Lunge Walk…

CrossFit WOD, September 20, 2022

9-20-22 Warm-up 1. Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength) 8 minutes moving through: 1:00 row 25 Single Under 5 Inchworm w/Push Up :20-:30 Wall Facing Handstand Hold 20 Alt. Leg V-Up Metcon (AMRAP – Reps) German Shepherd German Shepherd AMRAP…