Workout of the Day

CrossFit WOD, November 11, 2022

11-11-22 Warm-up 1. Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation 3. Squat Prep 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 (6×1) Back Squat 6×1 6×1 @86% 1RM Back Squat Scoring: Load Front…

CrossFit WOD, November 10, 2022

11-10-22 Warm-up 1. Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation 3. SUCCESSORIES 3a. 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 *…

CrossFit WOD, November 8, 2022

11-8-22 Warm-up 1.Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation A) Burgener Warm up Snatch – 3-5 reps at each position B) Skill Transfer Exercises Snatch – 3-5 reps of each movement 3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch 4. Movement Prep/Activation and Increasing…

CrossFit WOD, November 7, 2022

11-7-22 Warm-up 1. 3 min on the bike 2. Mayhem Hip Halo Activation 3. Squat Prep 2-3 Sets of Front Squat Skill Transfer Exercises 3 No Hand (Zombie) Front Squats 3 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, November 4, 2022

CrossFit – Fri, Nov 4 Warm-up <p>1:00 mod bike ride – then -</p><p>2 sets</p><p>3 No Hand (Zombie) Front Squats<br />3 No Hand (Zombie) Front Squats<br />3 2 second Pause Front Squats<br />3 One and a quarter Front Squats<br />3 In the Hole Front Squats (last rep is a 10 second negative)</p><p>then before workout:</p><p>200m Row (moderate)<br…

CrossFit WOD, November 3, 2022

CrossFit – Thu, Nov 3 Warm-up <p>Banded 7’s and Hip Halo -then -</p><p>2 sets of 5&nbsp; with BB of the following;</p><p>straight leg dead lifts</p><p>Zombie squats</p><p>muscle cleans + strict press</p><p>power cleans + push press</p><p>squat cleans + split jerk – then -&nbsp;</p><p>3x High Hang Clean + 3x Hang Clean + 3x Clean</p><p>&nbsp;- then – before the workout</p><p>15/12…

CrossFit WOD, November 1, 2022

CrossFit – Tue, Nov 1 Warm-up <p>Burgener Warm&nbsp;Up x 2 (PVC/BB) – then -</p><p>3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</p><p>Before workout:</p><p>2&nbsp;Sets<br />1:00 Row (moderate)<br />15 Banded Good Morning<br />8 Deadlifts (start light and build in weight)<br />5 Box Jump w/Step Down (Increase height each set)<br />-Then-<br />Warm Up to Deadlift weight.</p>…

CrossFit WOD, October 31, 2022

CrossFit – Mon, Oct 31 Warm-up <p>:90 bike then 3 Sets:<br />5 Lateral Box Step Ups (each side)<br />5&nbsp;<a target="_blank" href="https://youtu.be/g0LeYOeGB4M">Russian baby makers</a><br />5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)</p><p>&nbsp;- then before the workout -&nbsp;</p><p>2&nbsp;Sets<br />1:00 bike<br />10 Air Squat<br />5 Inchworm w/Push Up<br />10 Hanging Scap Retraction<br />5 Strict Pull Up</p> Back Squat…

CrossFit WOD, October 28, 2022

CrossFit – Fri, Oct 28 Warm-up <p>3&nbsp;Sets<br />1:00 Cardio (your choice) (moderate)<br />4 Single Arm KB Thruster R/L (Light) (each side)<br />10 Hanging Scap Retractions, 5&nbsp;Kip Swings, 2 Strict Pullups<br />30 Single Unders or line hops</p><p>4 sets of 4 reps (2 sets PVC/2 BB)</p><p>strict press</p><p>push press</p><p>push jerk</p><p>then 3 x 3 tall jerk and jerk balance</p>…

CrossFit WOD, October 27, 2022

CrossFit – Thu, Oct 27 Warm-up <p>Banded 7’s and Hip Halo -then -</p><p>2 sets of 5&nbsp; with BB of the following;</p><p>straight leg dead lifts</p><p>Zombie squats</p><p>muscle cleans + strict press</p><p>power cleans + push press</p><p>squat cleans + split jerk – then -&nbsp;</p><p>3x High Hang Clean + 3x Hang Clean + 3x Clean</p><p> </p> Clean and Jerk (5 sets…