WOD - Thu, Mar 23Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:2:00 row, bike, or ski (conversation pace)10 leg swings/leg (forward and backward)10 push-ups to down dog1…
coachMarch 22, 2023
2022 Crossfit Open
Registration is live. Login Sign up HERE. Welcome to the 2022 CrossFit Games season! It all starts with the Open, a…
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WOD - Sun, Mar 19Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches Choice031923 WOD (Time)3-6-9-12-12-9-6-3DB squat cleans 35/50 25/40 15/25DB hang muscle cleansDB push jerksCals Echo bikeGoal time…
coachMarch 18, 2023
WOD - Fri, Mar 17Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:1:00 row, bike, or ski10 push-ups10 sit-ups or v-ups10 wall or pole facing squats10 ring rows1…
coachMarch 16, 2023
WOD - Thu, Mar 16Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:5 inchworms + 3 push-ups/rep:30 shoulder taps15 hollow rocks15 supermen:30 kip swingsSPECIFIC WARMUP KIPPING MUSCLE-UP -…
coachMarch 15, 2023
WOD - Sun, Mar 12Warm Up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets of::30 wall sit:10 rest:30 plank hold:10 rest:30 bridge (engaged):10 rest:30 KB squathold in the hole:10…
coachMarch 11, 2023
WOD - Sat, Mar 11Warm Up2-3 minutes Rowing Running Biking Over All Dynamic Body Activation1 set:1:20 row (easy):40 good morning + jump1 set:1:20 row (moderate):40 air squats1 set:1:20 row (fast):40…
coachMarch 10, 2023
WOD - Fri, Mar 10Warm Up2-3 minutes Rowing Running Biking Over All Dynamic Body Activation1 set:10 leg swings/leg10 lateral leg swings/leg5 air squats5 sumo stance squats5 narrow stance squats5 air…
coachMarch 9, 2023
WOD - Wed, Mar 8Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation2 sets:10 alternating spiderman stretches10 alternating soldier kicks10 alternating plank reach-throughs10 alternating v-ups1 set:10 single-leg DB deadlift/leg10 single-arm…
coachMarch 7, 2023