Workout of the day

CrossFit workout of the day, nutrition tips and more

Monday, October 3rd 2022

WARM UP 2 Sets 10 Step Ups 10 Glute Bridges on Box :20/:20 SL Wall Sit into Box Pigeon Box Spiderman then 2 Sets 3/3 Controlled SL Step Downs Barbell Squat Warm Up STRENTGTH 5 x 3 Back Squat :03 descent + :01 pause in hole @ 65 – 75% 2:00 rest b/t GET FIT […]

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Saturday, October 1st 2022

WARM UP2 sets-20 calf Raises-10 PVC Pass Throughs-10 PVC OHS-5 Burpees Into Coach led Hip circle warm up and hip flow Then Barbell warm up PARTNER WORKOUT32:00 ClockEvery 2 Minutes Start a New SetPartners alternate rounds-10 Burpees-100m SprintMax squats* Rd 1 – Thrusters (95/65)Rd 2 – Front Squats (95/65)Rd 3 – Deck Squats (4 inch […]

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Friday, September 30th 2022

WARM UP 3 Sets :15 Transverse Squeeze :15 Cat/Cows :15 TSpine Rotations :15 TSpine Rotations into w/ 1 DB 2 Sets -5/5 Strict Press -10 Prone Snow Angles -5/5 Hang Snatch STRENGTH Every 2 Minutes x 10 Minutes Strict Press 5×8 In between each set perform 6 Ring Rows METCON For Time: 15-12-9 S2OH (95/65) […]

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Thursday, September 29th 2022

WARM UP 2 Rounds 1:00 Bike 1:00 Squat/Lunge (R)/Lunge (L) 1:00 Row into Coach Led Banded Stretching on Rig SWEAT DAY!!! @ 0:00 Get Sweaty 21 Minute AMRAP: 18 Cal Bike 15 Air Squats 12 V- Ups 9 Push-Ups 6 Burpees 300m Row/Ski rest 4 Minutes @ 25:00 Get Swoll 1 Minute of Renegade Rows […]

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Wednesday, September 28th 2022

WARM UP 2:00 Easy Bike into w/#2.5 or #5 plates -8 Ys -8 Ts w/ Shrug -8 Cuban Presses -8 Squats w/ Hands Over Head then, 6x Muscle Snatch 6x Slow motion snatch balance 6x Tall Snatch 6x Snatches STRENGTH Snatch EMOM x 4 -3 Snatches EMOM x 4 -2 Snatches EMOM x 4 -1 […]

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