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Category Archive for: ‘Daily WOD’

  • 09/13/2017


    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:

    1:00 Light Row

    5 Strict Pull-Ups

    10 Banded Good Mornings

    15 Abmat Sit-Ups

    Weightlifting

    Front Squat (3 x 3 x 75%)

    Push Press (3 x 3 x 75%)

    Metcon

    “HEAD TO TOE” (AMRAP – Rounds and Reps)

    AMRAP 8:

    10 Toes to Bar

    10 Burpees

  • 09/12/2017


    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 Slow Run + 5 Walkouts + 10 Alternating Spidermans

    100 Meter Slow/Medium Run + 5 Scap Retractions + 10 AbMat Sit-Ups

    100 Meter Medium Run + 5 Inchworms + 5 Toes to Bar

    Metcon

    “SHRED IT” (Time)

    1 Round for Time:

    80 Double-Unders

    80 Air Squats

    800 Meter Run

    400 Meter Wallball Run (20/14)

    40 Kettlebell Swings (53/35)

    40 Wallball 20/14

  • 09/11/2017


    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

    2 Rounds:

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

    Metcon

    “9-11 Throwdown WOD” (Time)

    2001m Row

    11 Box Jumps (36″/24″)

    11 Thrusters (125#/85#) * Deaths at the Pentagon

    11 Burpee Chest-to-Bar Pull-ups

    11 Power Cleans (175#/120#) * AA Flight 175 South Tower

    11 Handstand Push-ups

    11 Kettlebell Swings (70#/53#)

    11 Toes-to-Bar

    11 Deadlift (170#/120#) * Flight 77 and Flight 93

    11 Push Jerk (110#/75#) * Number of Floors in each Tower

    2001m Row

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