Archives

Category Archive for: ‘Daily WOD’

  • 04/28/2017


    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 1:30 each leg

    1:00 Slow Bike or Row

    6 Spidermans + 6 Russian Baby Makers

    1:00 Slow Bike or Row

    10 Overhead Squats (pause in bottom)

    1:00 Slow Bike or Row

    30 second Samson Stretch each side

    Weightlifting

    Deadlift (7 x 2 x 85%+ EMOM for 7 minutes 2 deadlifts)

    If you can handle over 85% today, do it!!

    Metcon

    Nancy (Time)

    5 Rounds for time of:
    400m Run
    15 Overhead Squats, 95# / 65#

  • 04/27/2017


    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 1:30 each leg

    2 rounds

    20 Kettlebell Front Rack Reverse Lunges (35’s/25’s)

    20 AbMat Sit-Ups

    20 1-Arm Dumbbell Presses (10 each side)

    20 Banded Good Mornings

    Weightlifting

    Hang Power Snatch (5 x 2 x 75%)

    Metcon

    “Bumper Boats” (Time)

    3 Rounds:

    500m Row

    25 Sit-ups

    20 Strict Presses (75/55)

    15 Deadlifts (185/125)

  • 04/26/2017


    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 1:30 each leg

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

    2 Rounds:

    :20 second Samson Stretch each side

    10 AbMat Sit-Ups

    10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)

    10 Pushups

    10 Slow Hip Extensions

    Weightlifting

    Push Press + Jerk (4 + 4 x 4 x heavy as possible)

    Sets across. Work up to the heaviest weight possible.

    Metcon

    “Make It Rain” (Time)

    For time:

    21 – 15 – 9

    Bike for Calories

    Kettlebell Swings (53/35)

    21 – 15 – 9:

    Row for Calories

    Burpees

    21 – 15 – 9:

    Hang Squat Cleans (45/35)

    200 Meter Run

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CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - 425.212.9944 - info@crossfiteverett.com

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