Workout of the Day

CrossFit WOD, October 25, 2022

CrossFit – Tue, Oct 25 Warm-up <p>Banded 7’s and Hip halo</p><p>5 reps of the following: Bergener Warm Up</p><ol><li>Down and up (shug)</li><li>Elbows high and outside</li><li>Muscle snatch&nbsp;</li><li>Snatch land 2, 4, 6 in squat</li><li>Snatch drop&nbsp;</li></ol><p>then – 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</p> Snatch Complex (Every :90 x 5 sets complete: 1 Pause Power…

CrossFit WOD, October 24, 2022

CrossFit – Mon, Oct 24 Warm-up <p>1:00 bike increasing in intensity</p><p>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 BB zombie squat (3:1:2:1)<br />3 BB Front Squats</p> Front Squat (5 x 3 @ 77%) <p>Build to 77% and do all sets there if possible</p> Morticia Addams (3 Rounds…

CrossFit WOD, October 21, 2022

CrossFit – Fri, Oct 21 Warm-up <p>1:30 bike (:30 legs only, 30 arms only, 30 both)</p><p>Hip Halo and Banded 7’s</p><p>2 sets 3</p><p>Strict press from receiving</p><p>Push press</p><p>Push jerk</p><p>Split Jerk</p><p> </p><p>2 sets 3</p><p>Jerk Balance</p><p>Tall Jerk</p> Split Jerk (Every :90 x 5 sets 3 Split Jerk @ 6/10 RPE 2 Split Jerk @ 6.5/10 RPE 1 Split Jerk @…

CrossFit WOD, October 20, 2022

CrossFit – Thu, Oct 20 Warm-up <p>1:00 Bike: increasing speed every :15</p><p>Hip Halo</p><p>3 sets 4</p><p>Zombie squats</p><p>Front squats</p><p>2 sec paused front squats</p><p>1 ¼ squats</p><p> </p><p>3 sets of 3</p><p>Straight leg dead lift</p><p>Muscle clean</p><p>Hang Power clean</p><p>Hang clean</p><p> </p><p>3 sets 3</p><p>Strict press</p><p>Push press</p><p>Push jerk</p> Clean complex (2 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE 2 Clean…

CrossFit WOD, October 18, 2022

CrossFit – Tue, Oct 18 Warm-up <p>10 Shuttle runs – then – Banded 7’s</p><p>Hip Halo</p><p>Burgener Warm up x 2 (PVC then BB)</p><p>3 x 3 of the following (PVC, BB, Light WT)</p><ol><li>Snatch grip push press. Feet jumping position&nbsp;</li><li>Overhead squat</li><li>Heaving Snatch Balance. Feet in landing position.</li><li>Drop Snatch, feet jumping position to landing</li><li>Snatch balance</li></ol> Snatch Complex (2 Snatch…

CrossFit WOD, October 17, 2022

CrossFit – Mon, Oct 17 Warm-up <p>1:00 bike – then hip halo – then</p><p>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)<br /> </p> Back Squat (E2MOM for 20:00 10 x 3 a@ 73% of 1RM) <p>Attempt to work up to 73% and…

CrossFit WOD, October 14, 2022

CrossFit – Fri, Oct 14 Warm-up <p>Banded 7’s and hip halo – then</p><p>3 sets:<br />8 Single Arm Press R/L (Light-Moderate) (each side)</p><p>8 BB Dip Only (45/35)</p><p>6 BB Tall Jerks</p><p>6 BB Over head Lunges w/jerk grip&nbsp;(45/35)</p><p>After lift/before starting the workout:</p><p>2&nbsp;Sets:<br />1:00 Shuttle run<br />10 PVC Pass Through<br />10 PVC Overhead Squat<br />5 PVC Squat Snatch</p><p>(on set…

CrossFit WOD, October 13, 2022

CrossFit – Thu, Oct 13 Warm-up <p>Hip Halo – then</p><p>Burgener Warm Up Clean x 3 reps ea</p><p>- then -<br />Front Squat Skill Transfer Exercises<br />3x High Hang Clean + 3x Hang Clean + 3x Clean</p><p>After the left/before starting the workout:</p><p>2&nbsp;Sets:<br />1:00 Ski (OR Row)<br />25 Single Under<br />15 Banded Good Morning<br />1:00 Echo Bike<br />-Then-<br…

CrossFit WOD, October 11, 2022

CrossFit – Tue, Oct 11 Snatch Complex (E2MOM x 5 sets: One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch ) Complete the following: <p>All based on the following RPE</p><p>2 sets @ 6/10</p><p>2 sets @ 7/10</p><p>1 set @ 7/10</p>…

CrossFit WOD, October 10, 2022

CrossFit – Mon, Oct 10 Warm-up <p>Hip Halo – then -&nbsp;</p><p>2-3 Sets<br />1:00 shuttle run<br />2 Box Jump w/Step Down (Build each set)<br />4 Burpee<br />6 Air Squat<br />8 Step Back Lunge</p> Front Squat (E2MOM x 5 sets 3 reps at 75%) <p>Try and build to 75% and complete all 5 sets of 3 at…