CrossFit WOD, June 25, 2022

Saturday, June 25th 2022Warm-upA. General 30sec Easy Row or Bike 30sec Scorpions 30sec Moderate Row or Bike 30sec Full squat T-spine rotation 30sec Hard Row or Bike B. Mobility B1. Lateral banded hip mobilization + knee drive 2 sets of 10-15 knee drive/leg B2. Banded...

CrossFit WOD, June 24, 2022

Friday, June 24th 2022Warm-upA. General 30 sec Row or Bike 30 sec Inchworms 30 sec Row or Bike 30 sec Soldier Walk 30 sec Row or Bike 30 sec Band lat pull down B. Mobility Rotating scorpions 60 seconds C. Specific 2 sets 3 x 1&1/4 push-ups* 5 Scap pulls + 1...

CrossFit WOD, June 23, 2022

Thursday, June 23rd 2022Warm-upA. General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds stretch, pulling your...

CrossFit WOD, June 22, 2022

Wednesday, June 22nd 2022Warm-upA. General 2 sets 30 sec row or bike 30sec Front rack stretch on floor or box 30sec Rotating scorpions B. Mobility Goblet squat hold + shift 3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set C. Specific 3 sets...

CrossFit WOD, June 21, 2022

Tuesday, June 21st 2022Warm-upA. General 2 rounds 30 seconds Bike/Row/Ski 20 seconds Burpees B. Mobility Y arm raise on box/chair 10 alternating repetitions Hold each rep for 3 seconds C. Specific 2 sets 3 1 & 1/2 strict press 8 Ballistic banded press* 5/5...

CrossFit WOD, June 20, 2022

Monday, June 20th 2022Warm-upA. General 60sec Row 30sec World’s greatest stretch (15sec/side) 30sec Rotating full squat T spine rotations B. Activation 3 sets 5 Banded OH Squats 5 Snatch sots press C. Specific 3 Snatch First Pull 3 Snatch high pulls 3 OHS 3...

CrossFit WOD, June 19, 2022

Sunday, June 19th 2022Warm-upGeneral Rowling Games Objective: To hit EXACTLY 100m on the Concept2 rower. Rules The individual player tries to row to hit EXACTLY 100m, by rowing continuously (this usually involves rowing to ~80-85 m and letting the fan carry the meters...

CrossFit WOD, June 18, 2022

Saturday, June 18th 2022Warm-upA. General In pairs, 2 sets of: -Partner 1 jogs 200m -Partner 2 performs Amrap of 6 Light Wall Balls 6 Light wall ball sit ups B. BMU Drills/ Modification Drills 1. Glide Swing Beginner/Int: Off Boxes Advanced: Jumping into Glide swing...

CrossFit WOD, June 17, 2022

Friday, June 17th 2022Warm-upA. General Row 30 seconds 25’ Spiderman Lunges Row 45 seconds 10 Jumping lunges Row 60 seconds @ hard 10 Muscle Cleans B. Mobility Elevated Banded ankle rocks 2 sets of 10 -15reps/side, hold every stretch for 2-3 seconds C. Specific...

CrossFit WOD, June 16, 2022

Thursday, June 16th 2022Warm-upGeneral Jog 400m 2 rnds – 25’ Soldiers walk – 25’ Side lunges – 50’ out and back side shuffle B. Specific (Part A) Ladder drills – Hop Scotch – Scissor drill – One leg forward hop out...

CrossFit WOD, June 15, 2022

Wednesday, June 15th 2022Warm-upA. General 1 min Row or Bike 10 Scap pull ups in bar or rings 10-20 sec support on rings or parallettes 5-10 Ring Rows / strict pull ups + 5-10 ring dips or assisted ring dips B. Mobility Banded front delt PNF stretch 5 x 5 sec...