Category WORKOUT OF THE DAY

Wods

Focus – Thu, Dec 1

Crossfit Restoration – Focus Buy in/cash out Buy in: 1 mile run (10min cap) Then, 15 min AMRAP (starts with everyone) 10 barbell deadlifts 16 hanging cross body knee to chest 20 wall balls Cash out: 1 mile run (10min…

CrossFit WOD, December 1, 2022

CrossFit – Thu, Dec 1 Metcon (AMRAP – Rounds and Reps) <p>AMRAP X 20&nbsp;min</p><p>25/20 Cal Bike</p><p>20 Single Arm Dumbbell Thrusters (50/35)(35/20)</p><p>10 Strict Pull Ups</p><p>Rest 1 Min between rounds</p> <p>Thrusters do not have to be alternating, 10/10 per side is fine.</p><p>Pull…

CrossFit WOD, November 30, 2022

CrossFit – Wed, Nov 30 Clean Complex (Weight) <p>Every 90 seconds for 7 rounds:</p><p>Clean Grip Deadlift</p><p>High Hang Power Clean</p><p>Hang Power Clean</p><p>3 Second Pause Front Squat</p> <p>Stance, Grip, Position.&nbsp; Ensure success through starting the lift the same each round.&nbsp; Think of…

Focus – Tue, Nov 29

Crossfit Restoration – Focus Stations Station 1: 10 min AMRAP 15 cal ski 20 HR push ups Station 2: 10 min AMRAP 10 pull ups 10 KB z-press 10 burpee over KB Station 3: 10 min AMRAP FR carry down…

CrossFit WOD, November 29, 2022

CrossFit – Tue, Nov 29 Back Squat (5×3 at 90%) Metcon (AMRAP – Rounds and Reps) <p>16 Min AMRAP</p><p>Row 500m</p><p>10 Front Rack Double DB Walking Lunge (50/35)(35/20)</p><p>5 Bar Muscle Ups</p><p>Rest 1 min between rounds</p> <p>Lunges are with 2 Dumbbells, Rx…

Focus – Mon, Nov 28

Crossfit Restoration – Focus 12 min EMOM Barbell front foot elevated lunges Min 1: 6 R rev lunges Min 2: 6 L rev lunges 12 min EMOM: Min 1: 6/6 weighted step up Min 2: 15 box jumps 12 min…