Month: April 2020

CrossFit WOD, April 30, 2020

WOD for 4.30.20 Warm-up KStar Pre-Squat Hip Opener Warm-up Tabata Mt. Climbers No Equipment WOD Metcon (Time) 50-40-30-20-10 Walking Lunge Steps 21-18-15-12-9-6-3 Burpees Equipped WOD Metcon (Time) Equipped WOD 21-18-15-12-9-6-3 DB Hang Squat Clean (alt as needed) Burpee Over The DB Recovery Warm-up Adductor Mob x 2:00/side Use a foam roller if you don’t have …

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CrossFit WOD, April 28, 2020

WOD for 4.28.20 Warm-up Hinshaw Running Warm-Up Warming up – Hips and Lower body: high-knee karaoke, over the hurdle, knee to chest, figure four lunge. Warming up – Torso and Upper body: l unge with a torso twist, toe touch, high knees, (slowly Lean & slowly come across) butt kicks, straight leg, sidestep and sidestep …

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CrossFit WOD, April 20, 2020

WOD for 4.20.20 Warm-up Warm-up 4 Rounds of :20 Air Squats :20 Sit-Ups :20 Samson Lunges :20 Inch Worms :20 Jumping Jacks No Equipment WOD Metcon (AMRAP – Reps) Naughty By Nature 5 Rounds Of In 2:00 20 DB/KB Box Step-Ups With Remaining Time Max Reps DB/KB Push Press *Rest 2 minutes between rounds* Equipped …

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CrossFit WOD, April 17, 2020

WOD for 4.17.20 Warm-up The Standard Issue 400m Run 10 Sumo Squats 10 Standing Quad Stretched 10 Figure Fours 10 Standing Hip Crossovers 10 Inch Worms + Push-Up 10 Arm Circles Forward 10 Arm Circles Backwards 10 World’s Greatest Stretch No Equipment WOD Metcon (Time) 800m Run 5 Rounds 20 Push-Ups 20 Sit-Ups 20 Air …

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