Workout Of The Day

Monday, December 18th WOD

Workout for Mon.,12/18:

Warm Up!

Strength –

Build to 95%of back squat

Then

2×2@90%

%

WOD –

“Air Squat Annie”

50-40-30-20-10

Air squat

DUs

Ab mat sit-ups

Previous WODs

Thursday, April 23rd WOD

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Workout for Thurs., 4/23:

Warm Up –

Dynamic Warm Up

Barbell Strength –

Bench Press

5 @ 75%

3 @ 85%

1+ @ 90%

3 @ 75% with a pause

3 @ 75% with a pause

Skill –

Running

WOD –

Run 1 Mile

Rest 1 Min

Complete 50 Push Ups

Wednesday, April 22nd WOD

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Workout for Wed. 4/22:

Warm Up – CrossFit Warm Up

2-3 Rounds

8-10 Reps

Pull Ups

Push Ups

Sit-Ups

Arches/Superman

Squat

Samson Stretch

Barbell Strength –

Pendlay Row

3-5 x 10

WOD –

5 RFT

5 Pull Ups

10 Wall Balls

20 Sit Ups

Tuesday, April 21st WOD

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Workout for Tue., 3/21:

Warm Up –

Agility Ladder

Mobility –

Shoulder

Barbell Strength –

Push Jerk

6 x 2

Skill –

T2B

WOD –

5 Min AMRAP

6 Push Jerks

9 T2B

12 Box Jumps

Rest 1 Min

5 Min AMRAP

6 Push Jerks

9 T2B

12 Box Jumps

Monday, April 20th WOD

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Workout for Mon., 4/20:

Warm Up – 2 Rounds

30 sec pry squat

60′ Lunge

60′ Bear Crawl

10 Wall Squat Therapy

Barbell Strength –

Back Squat

5 @ 75%

3 @ 85%

1+ @ 90%

3 @ 75% with a pause

3 @ 75% with a pause

WOD –

4 RFT

15 Thrusters

400m Run

Friday, April 17th WOD

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Workout for Fri., 4/17:

Warm Up –

Burgener Warm Up

Strength – Snatch

8 min EMOM

2 Positions:

High Hang Muscle Snatch

Hang Power Snatch

WOD –

20 Over the Box Jumps

15 Hang Power Snatch

20 Burpees

15 Hang power Snatch

20 Over the Box jumps

After Bash –

L-Sit Rope Climb Practice

Thursday, April 16th WOD

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Workout for Thur., 4/16:

Warm Up – 3 Rounds

10 Pry Squats

10 PVC Pass Through

5 Around the Bend/Side

10 Squat Therapy Wall Squats

Brady Banded Warm Up

Strength – Bench Press

3 @ 70%

3 @ 80%

3+ @ 90%

3 @ 70% with a pause

3 @ 70% with a pause

WOD –

10-9-8-7-6-5-4-3-2-1

Ring Push-up

1-2-3-4-5-6-7-8-9-10

Tuck Crunch

Recovery –

Pec Smash w/ ball on upright

Wednesday, April 15th WOD

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Workout for Wed., 4/15:

Warm Up – 3 Rounds

5 RDLs

5 High Hang PC

5 Front Squats

5 Strict Press

5 Good Mornings

5 Back Squats

5 BTN Strict Press

Strength –

Deadlift

3 x 5

WOD –

800M Run

10 PC

10 Burpee

400M Run

10 PC

10 Burpee

200M Run

10 PC

10 Burpee

Recovery –

Couch Stretch

Tuesday, April 14th WOD

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Workout for Tue., 4/14:

Warm Up – 3 Rounds

8-10 Reps of each

Pull Up

Push Up

Sit Up

Superman

Air Squat

Samson Stretch 30 Sec

(Alternate with

Crossover Symmetry Demo)

Strength –

Push Press

5 x 3

WOD – 5 RFT

8 Weighted Chin-ups

30 DU

or

8 Chin-up Grip RR

45 sec of DU Practice

Recovery –

Partner Heel Cord Smash on Roller

Monday, April 13th WOD

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Workout for Mon., 4/13:

Warm Up – 3 Rounds

30 sec pry squat

15 Russian Twists

15 Ball Slams

15 Shoulder Dislocates

Strength – Back Squat

3 @ 70%

3 @ 80%

3+ @ 90%

3 @ 70% with a pause

3 @ 70% with a pause

WOD – 5 RFT

20 Walking Lunges

15  Med ball/Weighted Sit-ups

10 ARM Haulers

Recovery –

Seated Glute Smash w/Lax Ball

Friday, April 10th WOD

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“Bring-A-Buddy” class this Saturday, April 11th at 10am!

Workout for Fri., 4/10:

Warm Up –

Junk Yard Dog

Barbell Strength –

Power Clean

12 Min Est 1RM

Hang PC + PC

WOD –

Complete For Time

Run 800m

50 Hang PC

100 DU’s