NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Friday, April 23rd, 2021

Coach led warm up  Lacrosse ball mobility  WOD Complete as many rounds as possible in 18 minutes of: 1.6k/1600m bike  20 box jumps (24/20) 10 handstand push-ups (mod: stack, HRPU to wall step up) Post rounds and reps completed to Wodify and whiteboard  Post wod core 3 rounds NFT of: 20 alt. Toe touch 15 […]

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Thursday, April 22nd, 2021

Coach led warm up  Foam roll  WOD 4 rounds, each for time of: 1,000-meter row Rest 2 min between efforts. Post times for each round to Wodify and whiteboard

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Wednesday, April 21st, 2021

Coach led warm up  Banded mobility  Strength  Push press 10-20-30 reps Back squats 10-20-30 reps Deadlift 10-20-30 reps Post totals for each to Wodify and whiteboard

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Tuesday, April 20th, 2021

Coach led warm up 3 steady rounds of: 10 band pull aparts + 10 band pass throughs 10 pike to cobra :30 sec kip swings :30 sec plank hold WOD 4 x 6 minute rounds ea. For time of: 100 double unders (mod: 1:30 practice)  15 toes to bar (mod: knees to chest, leg lifts, […]

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Monday, April 19th, 2021

Coach led warm up  PVC warm up and stretches  WOD Rowing Matt 16 3 rounds For time of: 16 deadlifts (275/195) 16 hang power cleans (185/125) 16 push presses (135/95) Row 800 meters *use one bar and load/de-load  (25mn cap) Post time to Wodify and whiteboard

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