CrossFit WOD, March 9, 2024

CrossFit – Sat, Mar 9 Warm-up Warm Up 1. Movement Prep/ActivationHip Halo warmup-into-8:00 AMRAP30-sec bike5 Double Dumbbell Front Squats (lightweight)5 Updowns to Seal Pose + Dumbbell Stepover 2. Workout Prep1 set (each)5/4 Calorie Bike (workout pace)3 Double Dumbbell Front Squats2 Burpee Over Dumbbell Workout “Don’t put twinkies on your pizza” (3 Rounds for reps) Freedom […]

CrossFit WOD, March 8, 2024

CrossFit – Fri, Mar 8 This weeks theme for Friday Night lights is Barbie vs. Oppenheimer Warm-up Warm Up 1. Movement Prep/Activation3 rounds1:00 Row10 Single Arm Dumbbell Upright Row (each)10 Suitcase Dumbbell Deadlifts (each)5 Tempo Push Ups (3-0-1: 3 sec down, immediately up, 1 sec pause at top)10 Alternating V-Ups 2. Workout Prep5 sets3 Deadlifts3 […]

CrossFit WOD, March 7, 2024

CrossFit – Thu, Mar 7 This weeks theme for Friday Night lights is Barbie vs. Oppenheimer Warm-up Warm Up 1. Movement Prep/Activation2 sets:1:00 Jump Rope 1:00 Run-into-2 sets10 Back and Forth Leg Swings (each)10 Side to Side Leg Swings (each)5 Russian Kettlebell Swings5 Up Downs 2. Workout Prep2 sets:50m Run5 Kettlebell Swings (build-in weight)2 Burpees […]

CrossFit WOD, March 6, 2024

CrossFit – Wed, Mar 6 Warm-up Warm Up 1. Movement Prep/ActivationBurgener Warm Up Clean + Skill Transfer (15:00)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5 minutes, 2-3 Ttimes through * Focus […]

CrossFit WOD, March 5, 2024

CrossFit – Tue, Mar 5 Warm-up Warm Up 1. Movement Prep/Activation2 sets:20 Banded Side Steps10 Banded Glute Bridges 10 banded Air Squats-into-3 sets:10 Kip Swings10 Alt. V-Ups5 Low Box Jumps 5 Back Squats (empty-build across sets) 2. StrengthEvery 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM. 3. Workout Prep1 set:4 V-Ups4 […]

CrossFit WOD, March 4, 2024

CrossFit – Mon, Mar 4 Warm-up Warm-up 1. Movement Prep/Activation3 Rounds“Rowling”(5 rep Max Burpee Penalty)-into-4 min AMRAP30 sec single/double unders10 Plate Toe Taps (each side)10 Heel Toe Rocks10 Floor Plate Press 2. Workout Prep1 set:100m Row5 Push Ups10 Double Unders Workout Tony Perkis (Time) Freedom (RX’d)1000/800m Row50 Push-ups200 Double Unders50 Push-ups1000/800m Row* Repeat from 2/20/2023 […]

CrossFit WOD, March 3, 2024

CrossFit – Sun, Mar 3 Workout Option 1 Pickled Eggs (Time) Freedom (RX’d)For Time:4 Wall Walks100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)4 Wall Walks40/32 Calorie Air Bike4 Wall Walks100ft Front Rack Double Dumbbell Walking Lunge (50’s/35’s)4 Wall Walks(KG conv: 22.5/15 DBs) IndependenceFor Time:3 Wall Walks or 4 (Half Way)100ft Front Rack Double Dumbbell Walking […]

CrossFit WOD, March 2, 2024

CrossFit – Sat, Mar 2 Warm-up Warm Up 1. Movement Prep/Activation2 rounds1:00 Air Bike1:00 Row1:00 Run1:00 Ski10 Box Step Ups 2. Workout PrepUse this time to get stations set up and practice transitions on and off equipment. Workout Souffles (AMRAP – Reps) Freedom (RX’d)Teams of 22 Rounds5:00 Air Bike calories4:00 Row calories3:00 Run (each 50m […]

CrossFit WOD, March 1, 2024

CrossFit – Fri, Mar 1 Warm-up Warm Up 1. Movement Prep/Activation3 sets1:00 row (easy pace)5 Alternating V-ups (each side)5 Wall Balls (focus on breathing and arm cycling)5 Power Cleans (build across)3 Burpee Pull-Ups 2. Workout Prep1 set5/4 Calorie Row3 Toes to Bar5 Wall Balls3 Power Cleans (80% of Workout Weight)1 Muscle Up or Burpee Pull-Ups […]

CrossFit WOD, February 29, 2024

CrossFit – Thu, Feb 29 Warm-up Warm Up 1. Movement Prep/Activation2:00 Row-into-6 min AMRAP30-second Jump Rope5 Dynamic Squat Stretches.5 Back Squats (Build in weight)4 Box Jumps (low) 2. Strength5 sets of 5 Back Squats @70% of Heavy Single (Week 1)* Complete a set on the 2 minutes * 3. Workout Prep2 sets10 Double unders5 Dumbbell […]