Archives

Category Archive for: ‘Daily WOD’

  • 10/17/2017


    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

    250m Light-Paced Row

    5 Spiderman and Reach, each leg

    10 Slow Scap Retractions

    200 Meter Medium-Paced Row

    5 Walkouts

    3 Strict Pull-Ups

    250 Meter Fast-Paced Row

    5 Burpees

    3 CTB Pull-Ups + 3 TTB + 3 Pull-Ups

    Weightlifting

    Power Clean (5 x 2 x 75%)

    Metcon

    “Mind Eraser” (AMRAP – Rounds and Reps)

    AMRAP 18:

    7 Power Cleans (135/95)

    7 Box Jumps (24/20)

    200 Meter Run

  • 10/16/2017


    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 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

    Back Squat (3 x 9 x 65%)

    Metcon

    “The Spooky Sprint”
 (Time)

    For Time:


    50 Calorie Row


    40 Burpees

    30 Pull Ups

  • 10/13/2017


    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

    2 rounds

    1 min row

    3 Walkouts

    6 Alternating Spiderman + Reach

    3 Strict Pull-Ups

    6 Pushups

    Weightlifting

    Deadlift (3 x 9 x 50%)

    Metcon

    “Double or Nothing” (Time)

    3 Rounds:

    75 Double Unders

    50 Air Squats

    15 Power Cleans (95/65)
    RX+ 135/95

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