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Category Archive for: ‘Daily WOD’

  • 06/23/2017


    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

    Calf Stretch-2:00 each side

    4 Rounds

    30 Second fast row

    8 Pushups

    8 AbMat Sit-Ups

    8 Overhead Squats

    Weightlifting

    Back Squat (EMOM for 7 Minutes 3 Back squats )

    Work to a heavy.

    Metcon

    “ALL OVER” (Time)

    5 Rounds:

    10 Power Snatches (95/65)

    10 Box Jump Overs (24″/20″)

  • 06/22/2017


    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

    Calf Stretch-2:00 each side

    2 Rounds:

    2:00 Light Row

    4 Samson Stretch Lunges (5 second hold in each)

    8 Alternating Spiderman and Reach

    12 Russian Baby Makers

    Weightlifting

    Power snatch + Hang snatch (EMOM for 7 minutes 1 Power snatch + 1 Hang snatch )

    Build to a heavy.

    Metcon

    “Body Check” (AMRAP – Reps)

    Tabata

    (8 x :20 on/:10 off)

    Air Squats

    Sit-ups

    Push-ups

    Calorie Row
    Complete all 8 intervals before progressing to next station

    Score = Total reps/calories

  • 06/21/2017


    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

    Calf Stretch-2:00 each side

    500 Meter Row (slow) or 15 Calorie Bike (slow) into…

    3 Rounds:

    :20 second Samson Stretch each side

    :20 seconds AbMat Sit-Ups

    :20 seconds Air Squats

    5 Scap Retractions off pull-up bar

    Weightlifting

    Front squat + Thruster (EMOM for 7 Minutes 2 Front squats + 1 Thruster )

    Build to a heavy.

    Deadlift (EMOM for 7 minutes 3 Deadlifts )

    Start with your last front squat + thruster weight and build to a heavy.

    Metcon

    “OPTIMUS PRIME” (AMRAP – Reps)

    AMRAP 7:

    Wallballs (20/14)

    *Every Minute on the Minute – 5 Deadlifts (225/175)
    Workout starts on the wallballs. Score is total wallball repetitions (do not count deadlifts).

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