WOD - Mon, May 29Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders200-m run2 sets10 jumping jacks5 air squats5 knee push-ups5 ring rows or 2-5 strict pull-ups5 kip…
coachMay 28, 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, May 28Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors ShouldersCoaches' ChoiceSTRENGTH (5 Rounds for reps)Every 90 seconds for 10 setsOdd: 5 Bulgarian split squats legEven:…
coachMay 27, 2023
WOD - Sat, May 27Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders1 round:25-ft down and backKnee huggers – quad pullsHigh knees – butt kickersHamstring scoop stretch –…
coachMay 26, 2023
WOD - Fri, May 26Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Erectors Shoulders1 set::20 back rack elbow raise, right arm:20 back rack elbow raise, left arm:20 back rack…
coachMay 25, 2023
WOD - Thu, May 25Warm-up3 minutes Rowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Shoulders2 sets:200-m run25 ft Samson steps:30 “strict”burpees10 kip swingsSPECIFIC WARMUP MUSCLE UP & DIPS3 strict ring or…
coachMay 24, 2023
WOD - Wed, May 24Warm-up3 minutesRowing-Biking-Ski-ergOver All Dynamic Body ActivationAnkles Hips Thoracic Shoulders1 set:With aPARTNER:30 row until partner is done (easy pace)10 alternating spiderman stretches10 DB staggered stance good mornings/leg1…
coachMay 23, 2023
WOD - Tue, May 23Warm-up8 sets of TabataRowing-Biking-Ski-ergOver All Dynamic Body ActivationCalves hips shoulders2 sets:10 alternating scorpion stretches:30 plank hold (forearms or arms)10 supermans2 sets:10 down-dogs to push-up:30 hollow hold…
coachMay 22, 2023
WOD - Mon, May 22Warm-up8 sets Tabataof Rowing-Biking-Ski-ergOver All Dynamic Body ActivationCalves hips shoulders1 set:1:00 jump rope10 hamstring kick-ups/leg10counterbalance plate squats5 PVC front rack activation /side– Perform any style of…
coachMay 21, 2023