Archives

Category Archive for: ‘Daily WOD’

  • 08/03/2017


    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

    400 Meter Light Jog into:

    2 Rounds:

    4 Samson Stretch Lunges (5 second hold in each)

    8 Alternating Spiderman and Reach

    12 Russian Baby Makers

    Weightlifting

    Strict Press (3 x 5 x heavy as possible)

    Metcon

    “Ring the Bell” (Time)

    27-21-15-9

    Kettlebell Swings (53/35)

    Burpees

    400 Meter Run
    Run at the end of each set.

  • 08/02/2017


    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

    3 Rounds:

    1-3 Strict Pull-Ups

    9 Wall Squats

    12 Alternating Spidermans (6/side)

    15 AbMat Sit-Ups

    :20 second Samson Stretch each side

    Weightlifting

    Back Squat (1 x 15 x Heavy as possible)

    Metcon

    “BUMBLEBEE” (AMRAP – Reps)

    AMRAP 7: Clean and Jerks (155/105)

    *OTM – 7 Wallballs (20/14)
    This workout will start with the wallballs. At the call of 3-2-1 Go, the athlete completes 7 wallball repetitions. Any time remaining in the minute is used for max clean and jerk repetitions on the barbell. Score is total clean and jerks at the end of the 7:00 cap (don’t count the wallball repetitions towards the total).

  • 08/01/2017


    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

    500 Meter Light Row into…

    2 Sets:

    15 Sit-Ups

    15 Hip Extensions

    10 Alternating Spiderman and Reach

    2 Rounds of:

    4 Scap Restractions

    8 Pushups

    12 Air Squats

    Weightlifting

    Good Mornings (3 x 10 x 20% of Back squat)

    Metcon

    “BOAT RACE” (Time)

    3 Rounds:

    Row 500 Meters

    Run 400 Meters

    Rest 3:00 between rounds.

CrossFit Everett - 1302 Hewitt Ave - Everett, WA 98201 - c:425.328.6941 o:425.212.9944 - info@crossfiteverett.com

/* ]]> */