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Category Archive for: ‘Daily WOD’

  • 12/08/2017


    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 of :40s light, :20s fast row

    3 Walkouts

    6 Russian Baby Makers

    9 AbMat Sit-Ups

    Weightlifting

    Deadlift (5 x 5 x 70%)

    Metcon

    “Cisco Kid” (Time)

    3 Rounds

    10 Deadlifts (205/155)

    20 Wallball (20/14)

    50 Double unders
    RX+ 225/175

  • 12/07/2017


    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:

    200 Meter Light Row

    1 Min Wall Sit

    then

    5-4-3-2-1

    Russian baby makers

    Walkouts

    Barbell Warmup

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Power Snatch (3 x 3 x 70%)

    Metcon

    “Cinder Block” (Time)

    For Time:

    10 Pull-ups, 15/12 Calorie Row

    10 Pull-ups, 15/12 Calorie Row

    10 Pull-ups, 15/12 Calorie Row

    20 Push-ups, 15/12 Calorie Row

    20 Push-ups, 15/12 Calorie Row

    20 Push-ups, 15/12 Calorie Row

    30 Air Squats, 15/12 Calorie Row

    30 Air Squats, 15/12 Calorie Row

    30 Air Squats, 15/12 Calorie Row
    RX+ Strict Pull ups

  • 12/06/2017


    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:

    10 Calorie Light Row

    3 Spiderman and Reach, each leg

    6 Slow Scap Retractions

    9 AbMat Sit-Ups

    12 Air Squats

    15 Double-Unders

    Barbell Warmup with an empty barbell

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Front Squats

    Weightlifting

    Push Press (5 x 5 x 70%)

    Metcon

    “Sky Hook” (Time)

    3 Rounds:

    20 Hang Power Cleans (95/65)

    20 Deadlifts (95/65)

    20 Push Press (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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