Category WORKOUT OF THE DAY

CrossFit – Thu, Apr 11 Warm up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">:90/side Calf Stretch on box or rig</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">+</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Line Drill – 25′ Each Drill</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Knee Hug March</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Lunge to Lizard</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">SL RDL to Kick</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Lateral Lunge w Jump</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Hurdle Walk Overs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Backward…

CrossFit – Wed, Apr 10 Warm up <p>3 Sets<br>30 Single Unders<br>5 PVC Good Mornings @2222 tempo<br>10 PVC Passthrough<br>10 No Push up Burpees<br>+<br>Strength Prep:<br>1 x 5 reps of each movement w/ empty bar<br>- Clean grip RDL<br>- Hang Muscle Clean<br>- Clean Pull<br>-…

CrossFit – Tue, Apr 9 Warm up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 minutes Rowing Pick Drill</span><br><a target="_blank" rel="noopener noreferrer" href="https://youtu.be/yeEkaVk_ExQ">youtu.be/yeEkaVk_ExQ</a><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Focus on simple cues w/ arms only, leading to arms/hinge, arms/hinge/legs, etc…</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 min Force Curve Drill</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*Focusing on smooth stroke, nice round…

CrossFit – Mon, Apr 8 Warm up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Sumo Inchworms</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8 Air Squats w/ 1-2 sec pause in bottom</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">15 steps/side Banded Monster Walks</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">8/side Standing Reverse Lunges</span></p> Back Squat (Within 10 minutes: 2 Back Squats @…

CrossFit – Sun, Apr 7 Warm up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Machine of choice</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Progressive pace</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m @easy pace</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m @mod Pace</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m @hard pace</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m @mod Pace</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">100m @easy pace</span><br><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">*If on a bike perform 200m instead of 100m</span></p> Recovery (Checkmark) <p><span…

CrossFit – Sat, Apr 6 Warm up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">AMRAP 2 minutes – Box Step ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">+</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 sets</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Scap Pull ups</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5/side one arm DB Shoulder press</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">5 Box Jumps (step down)</span></p> Strength (Checkmark) <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Every 90 seconds for…

CrossFit – Fri, Apr 5 Daily-5 Warm-Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">2-3 sets:</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Squat to Stand</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">10 Standing Banded Pull Throughs</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">25ft Flat Back Ostrich Walk</span><br><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">3 Position Deadlift – Thigh, Knee, Below Knee: 3-5 reps</span></p> Deadlift (Within 15 minutes: 1 Deadlift…