Saturday, February 4, 2017

By | February 3rd, 2017|Workout of the Day - WOD|

Warmup: Mobility drills Teams of 3 P1. Run 100m P2. Sled push P3. 10 Sit ups/10 Arch rocks Specific warmup: 50 ft. walking lunges 6-8 [...]

Friday, February 3, 2017

By | February 2nd, 2017|Workout of the Day - WOD|

Warmup: Banded mobility drills 2 minute jump rope 50 ft. high skips 50 ft. banded walk r/l 10 PVC OHS 10 PVC arch rocks 10 [...]

Thursday, February 2 2017

By | February 1st, 2017|Workout of the Day - WOD|

Warmup: Mobility drills Partner Row 1200 15 x 2 a. medball situp toss b. medball standing twist toss r/l c. medball wallball toss   WOD: [...]

Wednesday, February 1, 2017

By | January 31st, 2017|Workout of the Day - WOD|

Warmup: Mobility drills 400m Run Bring Sally Up: burpees Specific warm-up: 2 sets or each 20:10 1. Air squat 2. Pull-up 3. Pushup 4. Sit-up [...]

Tuesday, January 31, 2017

By | January 30th, 2017|Workout of the Day - WOD|

Warmup: Mobility drills 500m Row 20 Russian KBS 10 Pushups 10 Low ring rows 5 Box jumps Specific warmup: Ring dip clinic and practice *each [...]

Monday, January 30, 2017

By | January 29th, 2017|Workout of the Day - WOD|

Warmup: Mobility drills 200m Run 100 Single jumps 50 ft. Banded walk r/l 12 Banded air squats 10 Inchworms in place 10 scap pull-ups Specific [...]

Saturday, January 28, 2017

By | January 27th, 2017|Workout of the Day - WOD|

Warmup: Mobility drills: shoulders, hips, calves 400m Run Partner medball drills 30 sec x 2 a. Overhead toss b. Chest pass/burpee c. Wallball toss   [...]

Friday, January 27, 2017

By | January 26th, 2017|Workout of the Day - WOD|

Crossfit Open 16.2! The rules are posted on the Open website. http://games.crossfit.com/workouts/the-open Warmup: Mobility drills 100 Single jumps 20 Wallball shots 30 sec active hang [...]

Thursday, January 26, 2017

By | January 25th, 2017|Workout of the Day - WOD|

Warmup: Mobility drills 2 sets 200m run 10 PVC wide stance good mornings 10 Pushups 10 Pullups 15 Situps   Specific warmup: 2 sets 3 [...]

Wednesday, January 25, 2017

By | January 24th, 2017|Workout of the Day - WOD|

Warmup: Mobility drills 400m Run 50 ft. walking lunges 10 Pushups 10 Situps 10 Low ring rows 5 Empty bar push press   Specific warmup: [...]

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