Workout of the day

CrossFit workout of the day, nutrition tips and more

Tuesday, January 24th 2023

WARM UP Tabata Row x 3:00 Patrick Step Downs Perfect Squat to Press Hip 90/90s 3 Sets w/ empty bar -5 Air Squats -5 Burpees -5 Thrusters Build to starting weight STRENGTH E2M x 3 4 Front Squat :03 descent @ 65-75% E2M x 3 2 Front Squat @ 77-89% METCON AMRAP 15:00 12 Thruster […]

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Monday, January 23rd 2023

WARM UP 2 Sets :30 Single Unders 10 PVC Pass Throughs 5 PVC Thrusters into 2 Sets 5 Muscle Cleans 5/5 T-Spine Rotations 5 Squat Jumps 10 Barbell Bent Over Rows Coach Led Clean and Jerk Technique OLYMPIC LIFTING EMOM x 10 1 Power Clean and Jerk *build across sets GET FIT 14.1- OPEN PREP […]

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Saturday, January 21st 2022

WARM UP 3 Rounds :20 Air Squat :20 Glute Bridge :20 Cat/Cow Into Coach Led Hip Flow Barbell Warm Up and Metcon Set Up PARTNER WOD 35 Minutes to Get as Far as possible or Finish: 3 Rounds -30 Push-Ups -30 Front Squats (95/65) -30 American KB Swings (53/35) 60/50 Cal Machine 2 Rounds -30 […]

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Friday, January 20th 2022

WARM UP 2:00 Bike -20 Tibilais Raises -20 Calf Raises then, 2 Sets -:45 Spanish Squat 1/4 Hold -5/5 Curtsy Lunges -5/5 Spiderman Rotations Build to Starting Weight STRENGTH E2M x 5 6/6 Back Rack Reverse Lunges *go heavier than last weeks sets of 8 GET FIT 5x AMRAP – 1:30 10 Pull-Ups (Rx+4 RMUs) […]

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Thursday, January 19th 2022

WARM UP Coach Led Dynamic Warm Up -Knee Tucks -Quad Stretch -Tin Soldiers -Figure 4 -Walking Spiderman -Lateral Lunge -Toe Walk -Heel Walk -High Knees -Butt Kicks Into 6 Wallballs 100 ft Shuttle 5 Cals on Machine SWEAT DAY!!! For Time: 300/225 Cals On Machine of Choice @0:00 and every 5:00 after perform -20 Wallballs […]

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