Workout of the Day: Thursday, 19-October-2023 Warm up Row 500mJog 200mBear Crawl 100 FtJog 200mRow 500m Skill Work 10 min EMOM2 Wall Walksor 25 ft HSW or heavy waiters walk Metcon (Time) 8 RoundsRow 400/350mRest 1 minBe tough Mobility Time … Continue reading “CrossFit WOD, October 19, 2023” →
Workout of the Day: Wednesday, 18-October-2023 Squat Snatch (10 min EOMOM 3 Touch and Go Squat Snatch) Warm-up 9/7/5Tempo Air SquatBent over RowV ups Metcon (Time) For timeRun 400m5 RMU or burpee pullup5 Squat Cleans 155/105Run 400m5 RMU or BPU5 … Continue reading “CrossFit WOD, October 18, 2023” →
Workout of the Day: Tuesday, 17-October-2023 Warm-up 5 rounds4 Strict pullups or ring rows8 situps4 Thrusters Skill Work 15 min alt EMOMMin 1 5 Strict PullupsMin 2 5 Strict HSPU or DB Strict PressMin 3 30 sec DU Practice Metcon … Continue reading “CrossFit WOD, October 17, 2023” →
Workout of the Day: Monday, 16-October-2023 Warm-up 4 rounds15/12 cal Row10 walking Lunges with a twist5 Navy seal Pushups(pushup, Knee tuck, pushup, knee tuck) Cluster (10 min EOMOM 3 Squat Clean Thrusters Start light and build) Squat Clean Thruster Metcon … Continue reading “CrossFit WOD, October 16, 2023” →
Workout of the Day: Saturday, 14-October-2023 Warm-up 4 Rounds 20 Hip Circle Steps (side to side) 20 Shoulder Taps Push-up or HS 10 V-ups Metcon (Time) With a Partner Complete 2k Row split 100 HSPU split or (db Push Press … Continue reading “CrossFit WOD, October 14, 2023” →
Workout of the Day: Friday, 13-October-2023 Warm-up 2 Rounds Lunge Hold 30/30 sec HS Hold 30 sec then 2 Rounds 6 OH BB Step Back Lunges 6 Box Jumps Split Jerk (15 min to Find 1 RM Split Jerk) Metcon … Continue reading “CrossFit WOD, October 13, 2023” →
Workout of the Day: Thursday, 12-October-2023 Warm up 3 Rounds 15/10 cals Bike 10 ring Rows 50 ft Bear Crawl Skill Work 8 Rounds 15 Sec L Sit on Rings, sub Paralletts or boxes rest 45 sec Metcon (AMRAP – … Continue reading “CrossFit WOD, October 12, 2023” →
Workout of the Day: Wednesday, 11-October-2023 Warm-up 2 Rounds 15 Romanian Deadlifts 12 Bent Over Rows 10 Elbow Rotations then 2 Rounds 5 High Pulls 5 Hang Power Cleans 5 Power Cleans Power Clean (2 Min Max Power Cleans at … Continue reading “CrossFit WOD, October 11, 2023” →
