Saturday, December 31, 2016

By | December 30th, 2016|Workout of the Day - WOD|

New Years Eve WOD   Warmup: Mobility drills Partner row 1000m Relay races outside (bumper plate)   Specific warmup: (12 min timer) E2MOM 6 2 [...]

Friday, December 30, 2016

By | December 29th, 2016|Workout of the Day - WOD|

Warmup: 400m Run 2 sets 10 PVC Good mornings 10 Pushups 10 Ring rows 30 sec plank hold   10 empty bar deadlifts 8 deadlifts [...]

Thursday, December 29, 2016

By | December 28th, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 2 sets 250m Row 50 ft. walking lunges 10 Pushups 30 sec active hang at rig 5 Strict pullups   Specific warmup: [...]

Wednesday, December 28, 2016

By | December 27th, 2016|Workout of the Day - WOD|

Warmup: 500m Row 2 sets 10 PVC Front squats 10 Pushups 10 Ring rows 15 Sit-ups   10 empty bar front squats 8 front squats [...]

Tuesday, December 27, 2016

By | December 26th, 2016|Workout of the Day - WOD|

Warmup: 100 single jumps 2 sets 10 banded air squats 5 inchworm to push-ups 30 sec PVC hollow rock 30 sec PVC arch rock   [...]

Monday, December 26, 2016

By | December 25th, 2016|Workout of the Day - WOD|

9am CrossFit only   Warmup: 400m Run 2 sets 10 Banded air squats 10 Pushups 10 Ring rows 15 Sit-ups   10 empty bar back [...]

Saturday, December 24, 2016

By | December 23rd, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 2 sets 10 Burpees 2 Wall walks 2 sets a. 30 sec hollow rock b. 30 sec arch rock c. 30 sec [...]

Friday, December 23, 2016

By | December 22nd, 2016|Workout of the Day - WOD|

Warmup: 400m Run 2 sets 10 PVC Good mornings 10 Pushups 10 Ring rows 30 sec plank hold 30 sec superman hold   10 empty [...]

Thursday, December 22, 2016

By | December 21st, 2016|Workout of the Day - WOD|

Warmup: Mobility drills 3 sets 30 Single jumps 30 sec active hang at bar   Specific warmup: 3 sets 10 Double unders 5 Box jumps [...]

Wednesday, December 21, 2016

By | December 20th, 2016|Workout of the Day - WOD|

Warmup: 500m Row 2 sets 10 PVC Front squats 10 Pushups 10 Ring rows 15 Sit-ups   10 empty bar front squats 8 front squats [...]

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