CrossFit WOD, March 31, 2024
CrossFit – Sun, Mar 31 Workout Option 1 Option 1: Mr. Rogers (8 Rounds for reps) Freedom (RX’d)Every 2:00 (16:00)200/175m Row15 V-Ups*Repeat from April 7th, 2023 IndependenceEvery 2:00 (16:00)175/150m Row12 V-Ups LibertyEvery 2:00 (16:00)150/125m Row15 Sit-ups Target time each set: 60-75 seconds Time cap each set: 90 seconds Workout Option 2 Option 2: Zone 2/Recovery […]
CrossFit WOD, March 30, 2024
CrossFit – Sat, Mar 30 Warm-up Warm Up 1. Movement Prep/ActivationHip Halo Warm Up-into-10:00 AMRAP1:00 Bike Erg or Air Bike3 Back Squats (empty bar- build in weight)10 Suitcase sit up 2. Workout Prep2 sets:5/4 Calorie Bike (build in pace)3 Back Squats (build in weight) Workout Mr. Wizards World (5 Rounds for reps) Freedom (RX’d) Teams […]
CrossFit WOD, March 29, 2024
CrossFit – Fri, Mar 29 Warm-up Warm Up 1. Movement Prep/Activation3:00 Machine-into-8:00 AMRAP10 Alternating V-Ups5 Hang Clean High Elbows (empty)4 Hang Muscle Cleans (empty)3 Hang Power Cleans (empty)5 Pike Push Ups 2. Workout Prep3 sets:3 Hang Power Cleans (build-in weight)2 Strict Handstand Push Ups Gymnastic Skill Review (Checkmark) Take 10-15 min to practice Handstand Push-ups […]
CrossFit WOD, March 28, 2024
CrossFit – Thu, Mar 28 Warm-up Warm Up 1. Movement Prep/Activation2 sets:10 Banded Fire Hydrants (each)10 Banded Glute Bridges -into-8 min AMRAP45-second Row10 Alternating V-Ups5 Deadlifts (empty-build across sets) 2. StrengthDeadlifts:– Heavy Single (10-12 minutes) 3. Workout Prep2 sets: (with partner)100m (each, build in pace) Strength/Accessory Deadlift (Weight) – Heavy Single (10-12 minutes) * Rest […]
CrossFit WOD, March 27, 2024
CrossFit – Wed, Mar 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 times […]
CrossFit WOD, March 26, 2024
CrossFit – Tue, Mar 26 Warm-up Warm Up 1. Movement Prep/Activation2 sets20 Banded Side Steps10 Banded Squats-into-8:00 AMRAP5 Back Squats (empty bar- build across sets)3 Inch Worms3 Up-downs over bar10 PVC Passthroughs 2. StrengthBack Squat:– Heavy Single (10-12 minutes) 3. Workout Prep2 sets:2 Burpee Pull Ups2 Box Jump Overs (build in height) Strength/Accessory Back Squat […]
CrossFit WOD, March 25, 2024
CrossFit – Mon, Mar 25 Warm-up Warm-up 1. Movement Prep/Activation3 min Air Bike (3 sets of :30 easy, :20 mod, :10 fast)-into-3 sets5 Inch worms + Dynamic Squat Stretch10 Roll and Reach10 Banded Pull Aparts5 Bench Press (empty bar, build across sets) 2. StrengthBench Press:– Heavy Single (10-12 minutes) 3. Workout Prep1 set:5 Air Squats4 […]
CrossFit WOD, March 24, 2024
CrossFit – Sun, Mar 24 Workout Option 1 Option 1: “It’s a honey of an O” (Time) Freedom (RX’d)21-18-15-12-9-6 Calorie Bike Erg or Ski ErgHang Dumbbell Alternating Clean and Jerk (50/35)(Women Calories: 16-14-12-10-8-4)(KG conv: 22.5/15 DB) Independence16-14-12-10-8-4Calorie Bike Erg or Ski ErgHang Dumbbell Alternating Clean and Jerk (35/25)(Women Calories: 14-12-10-8-6-4)(KG conv: 15/10 DB) Liberty6 rounds10/8 […]
CrossFit WOD, March 23, 2024
CrossFit – Sat, Mar 23 Warm-up Warm Up 1. Movement Prep/Activation2 sets:1:00 Machine1:00 Run-into-8:00 AMRAP10m Sled Push (empty)(Or 5 Empty Bar Back Squats)4 Up Downs + Box Step Up10 Dumbbell Deadlifts (light) 2. Workout PrepWith Partner3 sets:10m Sled Push (build-in weight)2 Burpee Box Get Overs (build-in height)10m Dumbbell Farmer Carry (build-in weight) Workout “They’re GR-R-REAT” […]
CrossFit WOD, March 22, 2024
CrossFit – Fri, Mar 22 Wear your neon to the BCF Open Party, Friday 3/22 at 5:30. Bring a side dish to share and BYOB. Warm-up Warm Up 1. Movement Prep/Activation3:00 Machine-into-3 sets5 Inch Worms5 Clean Grip Deadlifts4 High Hang Muscle Cleans3 Hang Power Cleans2 Power Cleans(Empty bar) 2. Workout Prep3 sets3 Power Cleans (build-in […]