CrossFit WOD, November 4, 2020

by | Nov 3, 2020 | WOD

201104Warm-upWarm-up2 rounds, not for time of: 50 double unders 10 sit-ups 2 Turkish get-up, L-arm (you choose load) 2 Turkish get-up, R-arm (you choose load) 1x Burgener warm-up with empty barbellThe Burgener warm-up3-5 reps of dip, drive 3-5 reps of dip, drive,...

CrossFit WOD, November 3, 2020

by | Nov 2, 2020 | WOD

201103Warm-upWarm-up3 rounds, not for time of: 30 secs of jumping jacks 8 air squats (squat therapy style) 8 stiff legged deadlifts, empty barbell 8 glute bridges (no weight or empty barbell) 6 good mornings 4 broad jumpsMetcon Rx/ScaledDeadlift (3-3-3-3-3)Use the...

CrossFit WOD, November 2, 2020

by | Nov 1, 2020 | WOD

201102Warm-upWarm-up3 rounds not for time of: 200m run or 1 minute of jump rope 10 steps of walking lunges 10 good mornings, pvc 5 shoulder pass throughs, pvc pipe 7 power clean + push press, empty barbell 5 pull-ups or ring rows 5 knees-to-elbows or sit-upsMetcon...

CrossFit WOD, October 28, 2020

by | Oct 25, 2020 | WOD

201028Warm-upWarm-up3 rounds not for time: 25 Jumping Jacks 7-10 Hollow Rocks 10 PVC Pass Throughs 10 Push Ups 10-20 sec Hand Stand Hold against wallMetcon Rx/No EquipmentMetcon (Time)50 Sit Ups 50 ft Hand Stand Walk 40 Sit Ups 40 ft Hand Stand Walk 30 Sit Ups 30 ft...

CrossFit WOD, October 27, 2020

by | Oct 25, 2020 | WOD

201027Warm-upWarm-up2 rounds not for time of: 200m run 10 squats, squat therapy style 10 glute bridges 1x Burgener warm-up, empty barThe Burgener warm-up3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of muscle snatch 3-5 reps of overhead squat 3-5 reps...

CrossFit WOD, October 26, 2020

by | Oct 25, 2020 | WOD

201026Warm-upWarm-up400m run, followed by… 2 rounds not for time of: 50′ of high knees 10 lateral lunges (5 per side) 50′ of butt kicks 10 squats, squat therapy style 10 good mornings 10 glute bridges 5 broad jumpsMetcon Rx/ScaledBack Squat...