Archives

Category Archive for: ‘Daily WOD’

  • 08/23/2017


    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

    3 Rounds:

    9 Wall Squats

    12 Alternating Spidermans (6/side)

    15 AbMat Sit-Ups

    :20 second Samson Stretch each side

    Weightlifting

    Pausing Clean Deadlift + Tall Clean + 2 Cleans (5 x 1 x 65%)

    On the pausing clean deadlift, pausing at (3) positions, with a (2) second pause at each:

    Pause #1 – Just off the floor (~3 inches)

    Pause #2 – Knee-level

    Pause #2 – Power position (mid thigh)

    Metcon

    “VILLAGE PEOPLE” (3 Rounds for reps)

    AMRAP 5

    50/35 Calorie Row

    AMRAP Macho Man (135/95)

    rest 5:00

    AMRAP 5

    35/25 Calorie Row

    AMRAP Macho Man (155/105)

    rest 5:00

    AMRAP 5

    20/15 Calorie Row

    AMRAP Macho Man (185/135)

    “Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

  • 08/22/2017


    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

    200 Meter Row, 10 Spiderman and Reach, each leg

    200 Meter Row, 8 Walkouts

    200 Meter Row, 6 Inchworms

    3 Rounds:

    100 Meter Run, 7 Banded good mornings, 5 supine rows

    Weightlifting

    Back Squat (1 x 10 x 63% of 1 rep max)

    Back Squat (1 x 8 x 68% of 1 rep max)

    Back Squat (1 x 6 x 73% of 1 rep max)

    Metcon

    Helen (Time)

    3 Rounds for time of:
    400m Run
    21 Kettlebell Swings, 53# / 35#
    12 Pull-ups

  • 8/21/2017


    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

    3 Rounds:

    1:30 Slow Bike or Row

    1 Round of Strict Cindy (5 Strict Pull-Ups, 10 Pushups, 15 Air Squats)

    :45s second Samson Stretch each side

    Weightlifting

    Pausing Snatch Pull + Snatch + Overhead Squat (5 x 1 x 65% of snatch)

    Pausing Snatch Pull – We are looking to pause for 2 seconds at (3) different positions:

    Pause #1 – 3 inches off the floor

    Pause #2 – Knee

    Pause #3 – Power position

    Pausing Snatch Pull + Snatch + Overhead Squat (5 x 1 x 65% of snatch)

    Pausing Snatch Pull – We are looking to pause for 2 seconds at (3) different positions:

    Pause #1 – 3 inches off the floor

    Pause #2 – Knee

    Pause #3 – Power position

    Metcon

    “Double Dip” (AMRAP – Rounds and Reps)

    AMRAP 15

    50 Double Unders

    25/18 Calorie Bike/Row

    15 Hang Squat Cleans (95/65)

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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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