CrossFit WOD, October 2, 2022

Sunday, October 2nd 2022Warm-upA. Activation 3 sets 5/5 Single arm DB floor press 3 Dynamic push-ups 5/5 Single leg hip thrusts @ ascending *DB in lap B. Mobility Prayer stretch with foam roller 2 x 7-10 PNF breaths: Contract on the inhale, relax + lengthen on the...

CrossFit WOD, October 1, 2022

Saturday, October 1st 2022Warm-upA. General Bike/Row/Run/Ski 5 minutes @ 30s Easy, 20s Moderate, 10s Hard, nose breathing B. Mobility PNF hamstring stretch 5x – 7 seconds contraction pushing against the band with your foot – 7 seconds stretch, pulling your...

CrossFit WOD, September 30, 2022

Friday, September 30th 2022Warm-upA. General 60 sec Row or Bike 10 rotating scorpions 5 push up to downward dogs 60 sec Row or Bike 10 Alternating Box Y raises 5/5 Single arm banded straight arm lat pull down B. Specific EMOM 6 Min 1- 10 straight arm banded lat pull...

CrossFit WOD, September 29, 2022

Thursday, September 29th 2022Warm-upA. General Amrap 5 30sec Row/Bike/Ski 10 curtsy lunges B. Specific 2 sets 7/7 Banded monster walks 6 x 90/90 hip rotations 5 jumping back squat @4sec eccentricWeightliftingBack Squat (3-4 x 8 @78% + 4 sec eccentric)TC: 20 min Score:...

CrossFit WOD, September 28, 2022

Wednesday, September 28th 2022Warm-upA. General 400m run 10 wallballs 5/5 suitcase deadlift B. Mobility Banded med ball T spine Mobility 60s C. Specific 3 RDL 3 Tempo hang clean high pulls 3 Hang muscle clean 3 Hang power clean 5 Front SquatsWeightliftingMetcon...

CrossFit WOD, September 27, 2022

Tuesday, September 27th 2022Warm-upA. General EMOM x 3 @increasing intensity -30sec Ski/Bike/Row/Run/Mountain climbers -15sec Downward dog B. Activation 1 set – 8 alternating Bird Dogs – 8 pausing ring rows* – 8 hollow rocks – 8 Behind the neck...

CrossFit WOD, September 26, 2022

Monday, September 26th 2022Warm-upA. General 1 min row or bike @easy 5 Inchworms 45 sec row or bike @mod 7 mini band wall slides 30 sec row or bike @hard 10 alternating Y arm raises * bent over* B. Ring Muscle up skill practice 3 x 3-7 reps Beginner: -False grip ring...

CrossFit WOD, September 25, 2022

Sunday, September 25th 2022Warm-upA. General 2 sets 10/8 Bike/Row/Run/Ski @easy, nose breathing 7 Box jumps, increase power output from rep 1 to 7 B. Mobility Barbell Front rack mobility drill 30 seconds/side C. Specific C1. At the bottom of a Jerk Dip, perform 3 x 5...

CrossFit WOD, September 24, 2022

Saturday, September 24th 2022Warm-upA. General 30sec Row/Bike/Run/Ski @ easy 30sec Banded Y pulls 30sec Row/Bike/Run/Ski @ Moderate 30sec Banded OH Squats 30sec Row/Bike/Run/Ski @ Hard B. Mobility PVC shoulder dislocate 10-12 Repetitions -As close as you can while...

CrossFit WOD, September 23, 2022

Friday, September 23rd 2022Warm-upA. General 2 rounds 30 sec Jumping Jack 25’ Lunges + Twist 5/5 Russian one arm KBS 5/5 KB Windmills B. Mobility 2 sets 10 Alternating Scorpions 5/5 World’s Greatest Stretch C. Specific 40 sec Arm Action drill: 40 sec...

CrossFit WOD, September 22, 2022

Thursday, September 22nd 2022Warm-upA. General 5 mins @increasing intensity -Row or Bike Every min complete: 2-4 burpees B. Specific Ring Muscle up progression 2 sets: Beginner: -5-8 False grip Ring rows -5-8 Pause ring dips/Hand release push-ups Intermediate: -1 Ring...