Workout of the Day: Saturday, 28-October-2023 Announcement Saturday is our Breast Cancer awareness WOD. Please wear PINK and donate here if you are inclined- Breast Cancer Foundation | Susan G. Komen® Warm-up 3 rounds Row 500m Plank 1 min Metcon … Continue reading “CrossFit WOD, October 28, 2023” →
Workout of the Day: Friday, 27-October-2023 Announcement Saturday is our Breast Cancer awareness WOD. Please wear PINK and donate here if you are inclined- Breast Cancer Foundation | Susan G. Komen® Paused Front Squat (12 min EMOM 1 pause Front … Continue reading “CrossFit WOD, October 27, 2023” →
Workout of the Day: Thursday, 26-October-2023 Warm up 2 rounds Jog 200m 3 Wall Walks 6 Pullups 9 Air Squats Skill Work EMOM 5 5-10 Kipping HSPU rest 1 min EMOM 5 4-10 TTB Metcon (Time) 2 Rounds FT Row … Continue reading “CrossFit WOD, October 26, 2023” →
Workout of the Day: Wednesday, 25-October-2023 Warm-up 3 rounds Row 300/250m 10 WB Hang Squat Snatch (5 rounds 1 Squat Snatch 2 OHS 1 Hang Squat Snatch rest 2 min start light and add 5-10 lb each set) Mobility Time … Continue reading “CrossFit WOD, October 25, 2023” →
Workout of the Day: Tuesday, 24-October-2023 Warm-up 9 min alt emom 5 tempo Front Squats 8 Vups/atomic sit up 12 Pushups Skill Work 12 min EOMOM 10-20 DUs 8-10 Pullups Metcon (AMRAP – Rounds and Reps) 18 min AMRAP Run … Continue reading “CrossFit WOD, October 24, 2023” →
Workout of the Day: Monday, 23-October-2023 Warm-up 2 rounds 1 min wall sit 30 sec hollow hold 2 rounds 5 OHS 10 TTB Thruster (5 rounds 5 Thrusters Must Squat Clean First Rep Rest 2 min between sets Work to … Continue reading “CrossFit WOD, October 23, 2023” →
Workout of the Day: Saturday, 14-October-2023 Warm-up Wall sit 2 minHollow Hold 1 minRow 500m20 Pushups15 squats10 Pullups Metcon (Time) 7 RFT7 HSPU14 Front Squats135/9528/20 cal Row or Bike56 DUs Mobility Time PermittingRoll your Lats, Glutes and QuadsPigeon and Childs … Continue reading “CrossFit WOD, October 21, 2023” →
Workout of the Day: Friday, 13-October-2023 Warm-up 3 rounds8 Good Mornings8 TTB or leg levers8 Front Squats Back Squat (5/4/3/2/1 Back Squat Rest 2 min between sets) Score is weight on last set Metcon (Time) With a Partner15 min AMRAP10 … Continue reading “CrossFit WOD, October 20, 2023” →
