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 […]
CrossFit WOD, February 28, 2024
CrossFit – Wed, Feb 28 Warm-up Warm Up 1. Movement Prep/Activation2 sets:10 Banded Pull Aparts10 Banded Face Pulls-into-3 sets:45-second Ski (or Row)5 Bench Press (Build across sets)10 Bird Dogs5 Downward Dog/Seal Pose 2. Strength5 sets of 5 Bench Press @70% of Heavy Single (Week 1)* Complete a set on the 2 minutes * 3. Workout […]
CrossFit WOD, February 27, 2024
CrossFit – Tue, Feb 27 Warm-up Warm Up 1. Movement Prep/ActivationBurgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes, 2-3 […]
CrossFit WOD, February 26, 2024
CrossFit – Mon, Feb 26 Warm-up Warm-up 1. Movement Prep/Activation8 min AMRAP:30 Air Bike5 Deadlifts (Build in weight)20-second Banded Overhead Hold5 Alternating V-Ups3 Inch Worms 2. Strength5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)* Complete a set on the 2 minutes * 3. Workout Prep2 sets:5/4 Calorie Air Bike5 Deadlifts2 Strict Handstand […]