WOD - Fri, Jan 6Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation30: chin over bar hold30: squat hold in bottom/use pole30: bar hang hold30: squat hold in bottom/use poleAMRAP…
coachJanuary 5, 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 - Thu, Jan 5Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 Samson lunges:30 PVC overhead squats (pause in the bottom):30 ring support hold:30 ring rows200-m run1 set:10…
coachJanuary 4, 2023
WOD - Wed, Jan 4Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:200/250-m row50-75-ft of eachBear crawl (shoulder taps)Lateral shuffle/direction (lateral hops over a plate)Backward bear crawl (hip taps)Skipping…
coachJanuary 3, 2023
WOD - Tue, Jan 3Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation30: chin over bar hold30: squat hold in bottom/use pole30: bar hang hold30: squat hold in bottom/use pole3…
coachJanuary 2, 2023
WOD - Mon, Jan 2HAPPY NEW YEAR!! (AMRAP - Rounds and Reps)23 MINUTE AMRAP:20 AIR SQUATS10 DB SNATCHES 50/3520 PUSH-UPS10 DB SNATCHES20 CAL ROW/SKI10 DB SNATCHES20 DB LUNGES 50/352 MINUTE…
coachJanuary 1, 2023
WOD - Fri, Dec 30Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::30bike row erg:30 couch stretch /side5 forward step lunges/leg5 reversestep lunges/leg:30bike row erg5 Samson stretch lunges/leg5 lateral…
coachDecember 29, 2022
WOD - Thu, Dec 29Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:10 alternating elbow to insteps50-ft. jog10 alternating hamstring scoop stretch50-ft. jog20 air squats100-ft. jog20 hand-release push-ups100-ft. jog30…
coachDecember 28, 2022
WOD - Tue, Dec 27Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation ankles calves shoulders1 set:1:00 lying hip crossover stretch1:00 alternating scorpion stretch1:00 standing toe touch + overhead reach1:00…
coachDecember 26, 2022