CrossFit WOD, February 29, 2020
WOD for 2.29.20 Workout Of The Day Metcon (Time) For Time 27-21-15-9 Power Snatch (75/55lbs) Assault Bike Calories ***Ladies calories for the bike are 21-18-12-6***
Month: February 2020
CrossFit WOD, February 28, 2020
WOD for 2.28.20 Warm-up Warm-up K Starr Hip Opener 3 Rounds 15/10 Calorie Row 15 Air Squats 15 Prone Swimmers Strength Metcon (AMRAP – Reps) AMRAP x 7 Turkish Get-Ups Rx = 53/35 lbs Workout Of The Day Metcon (Time) 3 Rounds For Time 50 Wallball Shots (20/14 lbs) 35/25 Calorie Row 20 Pull-Ups
CrossFit WOD, February 27, 2020
WOD for 2.27.20 Warm-up Metcon 3 Minutes of Jump Rope. Every time you break do 10 jumping jacks. 10x of each Sumo Squat Figure Fours Standing Quad Stretch Hip Crossovers Up to Down Dogs Samson Lunges Workout Of The Day Metcon (Time) 8 round for time: 6 Clean and Jerks (155/105) 6 Handstand Push-ups 26 …
CrossFit WOD, February 26, 2020
WOD for 2.26.20 Warm-up Warm-up Pre-Run Dynamic Hip Mobility 100′ of Grape Vines Butt Kickers High Knees Skipping Core Work 4 Rounds with no rest (this amounts to you holding a plank for around 4:00) :20 Front Plank :10 Side Plank (R) :20 Front Plank :10 Side Plank (L) Workout Of The Day Metcon (Time) …
CrossFit WOD, February 25, 2020
WOD for 2/25/20 Warm-up Warm-up Band Distraction x 2 Minutes Each Side Bear Crawl 100′ Crab Walk 100′ Broad Jump 100′ Walrus Walk 100′ Strength Metcon (Time) 200m Waiters Walk (R) 200m Waiters Walk (L) 200m Suit Case Carry (R) 200m Suit Case Carry (L) *Every time you break the waiters walk or carry do …
CrossFit WOD, February 24, 2020
WOD for 2.24.2020 This is a strength work de-load week. We will use the time we normally lift or do gymnastics skills for some much needed structural balance and core work. Warm-up Metcon 3 Rounds 15/10 Cal Bike 10 World’s Greatest Stretch 5 Inch Worms + Push-Up Strength Warm-up 5 Rounds For Quality 10 Bird …
CrossFit WOD, February 22, 2020
WOD for 2.22.20 Workout Of The Day Metcon (Time) 3 Rounds For Time 800m Run 50 Overhead Walking Lunges (45/25 lbs) 35 Sumo Deadlift High Pull (75/55 lbs)
CrossFit WOD, February 21, 2020
WOD for 2.21.20 Warm-up Warm-up Workout Of The Day Warm-up Bike .7 Miles 10 of each Sumo Squat Figure Four Hip Cross Over Samson Lunge Up to Down Dog Cossack Squat Speed Skaters Metcon (Time) 3 Rounds 15/12 Cal. Assault Bike 15 Front Rack Lunges (75/55) -rest 2:00- 3 Rounds 15/12 Cal. Assault Bike 12 …
CrossFit WOD, February 20, 2020
WOD for 2.20.20 Warm-up Metcon 10 Pass Throughs 10 Reverse Grip Pass Throughs 10 Overhead Squats with PVC 10 Prone Swimmers 10 Ostrich Walk Steps 10 Reps of the Idol Portal Swinging Hang Routine Gymnastics Metcon 3 Rounds 10 Strict Box Pike HSPU (see video in comments for progressions) 5 Strict Pull-Ups with a :03 …
CrossFit WOD, February 19, 2020
WOD for 2.19.20 Part A Warm-up Plank Hold 1:00 Goblet KB Hold 1:00 (for low back strength) Overhead Hold with KB (R) x 1:00 Overhead Hold with KB (L) x 1:00 10 x Turkish Get-Ups (5 each side) Workout Of The Day Metcon (Time) For Time Row 1000m Ski 1000m Row 1000m 200 Double Unders …
