Workout of the Day

CrossFit WOD, January 19, 2022

1-19-22 Warm-up 1. Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3. Movement Prep/Activation 2-3 Sets 300m Bike 10 PVC…

CrossFit WOD, January 18, 2022

1-18-22 Warm-up Warm Up/Total Session Time 0:00-12:00 1. Mayhem Hip Halo Activation 2. 2 Sets: 250m Row 10 Double KB Front Squat (Light-Moderate) 10 Double KB Push Press (Light-Moderate) -Then- Build to Thruster weight. Metcon (Time) Kingpin 15:00-39:00 100 Double Unders 20 Thrusters (95/65) -rest 4:00- 90 Double Unders 18 Thrusters (95/65) -rest 4:00- 80…

CrossFit WOD, January 17, 2022

1-17-22 Warm-up Warm Up/Total Session Time 0:00-5:00 1.Bike Warm Up Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast 2. Barbell Prep (after Bike) A) Burgener Warm up Snatch – 3-5 reps at each of…

CrossFit WOD, January 15, 2022

1-15-22 Warm-up Warm Up/Total Session Time 0:00-12:00 Click "Workout prep notes available" directly below for the full warm up Athletes Notes 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1 Sets 1:00 Bike (10 Damper) 25 Single Under 3 World’s Greatest…

CrossFit WOD, January 14, 2022

1-14-22 Warm-up Warm Up/Total Session Time 0:00-12:00 1. Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 2 Sets: 1:00 Machine (your choice) 10 Wall Shoulder Opener 20 Shoulder Taps in Handstand 10 Dumbbell Suitecase Deadlifts (moderate) (each side) 5 One Arm Hang & Shrug (each side) 4…

CrossFit WOD, January 13, 2022

1-13-22 Warm-up Warm Up/Total Session Time 0:00-12:00 1. Hip Halo Activation 2. 2 Sets 1:00 Row (Easy to Moderate) 7 Cossack Squats (each side) (bodyweight) 7 Single Arm Dumbbell Presses (each side) (light) 3. Workout Prep 1 Set (at workout pace): 5 Wall Balls (at workout weight) 3/2 Calorie Row 4. Barbell Primer – (Perform…

CrossFit WOD, January 12, 2022

1-12-22 Metcon body building day Lower Body Push/Pull Warm-up Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Back Squat 6 set: 8 reps *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from…

CrossFit WOD, January 11, 2022

1-11-22 Warm-up Warm Up/Total Session Time 0:00-12:00 1. Hip Halo Activation 2. 3 Sets: 250m Row 10 Inchworms 10 Box Jumps with Step Down 3. Workout Prep 1 Set (at workout pace): 5/4 Calorie Row OR 50m Run 2 Burpee Box Jump Overs (24"/20") Metcon (Time) no way home No Way Home 15:00-35:00 AMRAP 2…

CrossFit WOD, January 10, 2022

1-10-22 Warm-up Warm Up/Total Session Time 0:00-5:00 1. Echo Bike Warm Up Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast 2. Barbell Prep (after the bike workout) A) Burgener Warm up Snatch B) 3x…

CrossFit WOD, January 7, 2022

1-7-22 Warm-up Warm Up/Total Session Time 0:00-12:00 1. Banded 7s – perform 7 reps of each movement 2. 1 Set 1:00 Row 6 Hanging scap retractions 6 kip to swing 3 up downs (burpee without push up) 3 spiderman lunge stretch (each side) 6 goblet squats (build in weight across rounds) 3. Workout Prep 1…