Workout of the day

CrossFit workout of the day, nutrition tips and more

Wednesday, January 18th 2023

WARM UP AMRAP x 6 -10/8 Cal Bike -10 Band Pull-Aparts -10 Ring Rows -10 Kip Swings then Banded Lat Stretch Banded Handcuff Set Up Gymnastic Strength GYMNASTIC STRENGTH 3 Sets 5-10 Strict Pull-Ups 5-10 Strict Ring Dips :60 rest b/w sets into 3 Sets 4-8 Chin-Ups 10-15 Push-Ups :60 rest b/w sets METCON For […]

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Tuesday, January 17th 2023

WARM UP Every :15 x 3:00 -5 Air Squats -3 Box Jumps Into Box Pigeon then 2 Sets 4/4 Step Downs 6/6 Figure 4 Hip Rotations 5 Tempo FS 5 1 1/4 FS Build to starting weight STRENGTH E2M x 3 4 Front Squat :03 descent @ 62.5-72.5% E2M x 3 2 Front Squat @ […]

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Monday, January 16th 2023

WARM UP Athlete 1 – Easy Bike Athlete 2 – 2 Sets 10 Lateral Raises 10 Front Raises 5 Burpees :20 Hollow Hold Coach Led PVC Pipe Mobility and Snatch Tech into Barbell Warm Up STRENGTH Every :90 x 6 Sets -3 Snatches *Squat or Power *start moderate and build *no TnG GET FIT For […]

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Saturday, January 14th 2022

WARM UP Coach Led Warm Up STRENGTH 5 Sets 4 Deadlifts right into 4 Max Height Squat Jumps 2:00 Rest @70-75% *Deadstop, no flip grip. PARTNER WOD 40 Overhead Squats (115/75) (Rx+135/95) 40 Strict Pull-Ups (Rx+40 Bar Muscle Ups) 40 Wall Walks 40 Hang Squat Cleans (115/75) (Rx+135/95) *Split Work However, one partner working at […]

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Friday, January 13th 2022

WARM UP AMRAP x 6 -8/6 Cal Row/Ski -8 Crossover Ts : 20 Hollow Hold 8 V-Ups then 2 Sets -6 Cat/Cows -5/5 Thread the Needles -6 Supermen into Coach Led T2B and HSPU Set Up STRENGTH EMOM x 10 alternating -5-15 TTB – focus on straight legs -5-12 HSPUs METCON 8x 8 Push Press […]

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