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Category Archive for: ‘Daily WOD’

  • 11/21/2017


    Announcements

    Shirt order has finally been completed! We will be billing your Wodify account starting Friday, Nov 10th. If you would like to pay using a different method, please inform Jesse ASAP. Shirts are expected in by Thanksgiving weekend.

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    2 Rounds:

    10 Calorie Light Row

    4 Spiderman and Reach, each leg

    8 Slow Scap Retractions

    12 AbMat Sit-Ups

    2 Round:

    10 Calorie Light Row

    5 Pushups

    5 Pull ups

    2 Rounds,

    5 Back squats

    5 Good mornings

    5 Burpees

    Weightlifting

    Push Press (5 x 5 x 75%)

    Metcon

    “Dreamboat” (Time)

    21-18-15-12-9-6-3

    Calorie Row

    Strict Press (75/55)

  • 11/20/2017


    Announcements

    Shirt order has finally been completed! We will be billing your Wodify account starting Friday, Nov 10th. If you would like to pay using a different method, please inform Jesse ASAP. Shirts are expected in by Thanksgiving weekend.

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    1:00 Slow Row

    1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 OHS

    :30s second Samson Stretch each side

    5 Kip Swings + 2-3 Kipping Pull-Ups

    Into…

    1:00 Moderate Row

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    Into…

    :30s Fast Row

    3 Strict Presses + 3 Snatch Grip Strict Presses

    5 Snatch Grip Stiff Legged Deadlifts

    5 Overhead Squats

    Weightlifting

    Back Squat (5 x 5 x 75%)

    Metcon

    “Humpty Dumpty” (Time)

    3 Rounds:

    10 Power Snatches (115/80)

    20 Box Jump Overs (24/20)

    30 Wallballs (20/14)

  • 11/17/2017


    Announcements

    Shirt order has finally been completed! We will be billing your Wodify account starting Friday, Nov 10th. If you would like to pay using a different method, please inform Jesse ASAP. Shirts are expected in by Thanksgiving weekend.

    CFE – CrossFit

    Warm-up

    Warm-up (No Measure)

    Foam Rolling: Thoracic (Upper Back) – 2:00

    Pigeon Pose – 2:00 each side

    Couch Stretch – 2:00 Each Leg

    Banded Shoulder Distraction – 1:00 Each Side

    Foam Rolling – Quads and Adductors – 2:00

    Tempo Row – 4 Rounds of :50s light, :10s “fast”

    Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:

    3 Walkouts

    5 Scap Retractions

    2 Rounds, low intensity:

    3 Strict Pull-Ups

    6 Kip Swings

    9 Pushups

    12 Slow Air Squats

    15 AbMat Sit-Ups

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Deadlift (5 x 3 x 75%)

    Metcon

    “Voorhees” (AMRAP – Reps)

    AMRAP 13:

    55 Burpees

    55 Pull-ups

    55/40 Calorie Row

    55 Push-ups

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CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - c:425.328.6941 o:425.212.9944 - info@crossfiteverett.com

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