Archives

Category Archive for: ‘Daily WOD’

  • 09/25/2017


    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:

    1:00 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 (1 x 3 x 82%)

    Back Squat (1 x 1 x 87%)

    Back Squat (1 x 3 x 82%)

    Back Squat (1 x 1 x 89%)

    Back Squat (1 x 3 x 82%)

    Back Squat (1 x 1 x 91%)

    Metcon

    “Eighteen Wheeler” (AMRAP – Rounds and Reps)

    AMRAP 18:

    18 Cal Row

    15 Wall Balls (20/14)

    12 Hang power Snatch (75/55)

    9 Toes to Bar

  • 09/22/2017


    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

    3 Rounds of

    3 Scap Retractions or Strict Pull-Ups

    5 Pushups

    7 AbMat Sit-Ups

    9 Plate Squats

    Weightlifting

    Power Clean (3 x 3 x 80%+)

    Romanian Deadlift (3 x 3 x Heavy)

    Metcon

    “Pull Over” (Time)

    For Time:

    21 Barbell-Facing Burpees

    21 Power Cleans (135/95)

    21 Barbell-Facing Burpees

  • 09/21/2017


    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

    2 Rounds:

    4 Samson Stretch Lunges (5 second hold in each)

    8 Alternating Spiderman and Reach

    12 Russian Baby Makers

    1 Min Wall Sit

    Metcon

    “Playground” (Time)

    800m Run

    21 Kettlebell Swings (53/35)

    21 Goblet Squats (53/35)

    600m Run

    15Kettlebell Swings (53/35)

    15 Goblet Squats (53/35)

    400 Meter Run

    9 Kettlebell Swings (53/35)

    9 Goblet Squats (53/35)

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

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