WOD - Fri, Dec 16Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation3 sets:10 twist and reach10 side lunges (5/leg)5 goblet squats (light)5 paused goblet squats (light)BACK SQUAT PROGRESSION3x5 back…
coachDecember 15, 2022
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, Dec 15Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:400-m run:30 hollow hold:30 ring rows1 set:200-m run:30 hollow rocks:30 ring rows (harder)1 set::45 shuttle run10 tuck-ups10…
coachDecember 14, 2022
WOD - Wed, Dec 14Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:1:00 bike, row, or skierg10 alternating Samson stretches10 alternating scorpion stretches10 inch-worms (no push-ups)1 set:1:00 bike, row,…
coachDecember 13, 2022
WOD - Tue, Dec 13Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 round: Partner up 2-3s:30 granny tosses:30 bounce passes:30 chest passes:30 side tosses, right:30 side tosses, left:30 roll…
coachDecember 12, 2022
WOD - Sun, Dec 11Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set::30 Samson stretches (press arms up hard):30 pec stretch/arm10 single-arm DB strict presses/arm1 set::30 single-under speed steps:30…
coachDecember 10, 2022
WOD - Sat, Dec 10Warm-up2-3 minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches choice221210 WOD (Time)PARTNER WOD. I Go. You GoRX40 Rounds for time of:1 clean + 1 front squat…
coachDecember 9, 2022
WOD - Fri, Dec 9SPECIFIC WARMUP 2-3 minutes Rowing Running BikingOver All Dynamic Body Activation1 set:5 wall-ball chest passes with a partner5 wall-ball bounce passes with a partner10 alternating box…
coachDecember 8, 2022