NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Wednesday, September 21st 2022

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 into Build to 70% of Front Squat STRENGTH Front Squat 3×6 70-78% rest 2 Minutes METCON 3 Rounds 20 DB Lunges (50s/35s) (Farmer Hold) 20 Box Jumps (24″/20″) 20 […]

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Tuesday, September 20th 2022

WARM UP Machine Tabata then, 2 Sets :20 Active Hang 10 Hollow Rocks 10 Ring Rows :20 Ring Support into Workout Set Up ON A RUNNING CLOCK 8 Minute EMOM :30 Max Cal Bike rest 2:00 8 Minute EMOM -“x” Toes-2-Bar *goal is to pick a number of reps that can be maintained unbroken the […]

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Monday, September 19th 2022

WARM UP Calf Stretch and Calf and Tibialis Raises into 2 Sets 200m Run 10 Dead Bugs 10 Glute Bridges 5 Squat Jumps Into Coach Led Mobility and Barbell Warm Up STRENGTH Deadlift 6 x Sets 3/3/3/3/3/3 Every 2 Minutes 70%-85% *all Deadstop *should finish slightly higher than last week GET FIT For Time: 800m […]

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Saturday, September 17th 2022

WARM UP Partner 1 2:00 Easy Machine Partner 2 2 Minute AMRAP -10 Air Squats -10 Spidermen -10 Hollow Rocks then switch into Coach Led Hip Flow and Barbell Warm Up PARTNER WOD In Teams of 2, with 1 working at a time 35 Minutes to get as far as possible or finish…. 100 Calories […]

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Friday, September 16th 2022

WARM UP Banded Shoulder Opener 2 Sets 50m SA KB OH Carry (ea) 10 PVC Pass Throughs 10 PVC OHS then Barbell OHS and Bench Warm Up STRENGTH Bench Press 8,8,6,6,4,4,2 In a 13 Minute Window Build to a heavy double using this rep scheme GET FIT 4 Sets 3 Minutes On/1Minute Off 12 OHS […]

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