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Category Archive for: ‘Daily WOD’

  • 10/12/2017


    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

    2 Rounds:

    200 Meter Light Jog

    200 Meter Light Row

    then

    5-4-3-2-1

    Spiderman and Reach, each leg

    Walkouts

    Weightlifting

    Power Snatch (5 x 2 x 65%)

    Metcon

    “Knotted Up” (AMRAP – Rounds and Reps)

    AMRAP 15:

    200 Meter Run

    2 Rope Climbs

  • 10/11/2017


    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

    3 Rounds:

    1:00 Light Row

    5 Strict Pull-Ups

    10 Good Mornings (Bar)

    15 Abmat Sit-Ups

    Weightlifting

    Overhead Squat (3 x 9 x 50%)

    Focus on proper posistions not weight.

    Metcon

    “Freedom Sauce” (4 Rounds for reps)

    AMRAP 3

    21 Overhead Squats (75/55)

    21 Bar Facing Burpees

    Max Double Unders

    Rest 3:00

    AMRAP 3

    18 Overhead Squats (95/65)

    18 Bar Facing Burpees

    Max Double Unders

    Rest 3:00

    AMRAP 3

    15 Overhead Squats (115/80)

    15 Bar Facing Burpees

    Max Double Unders

    Rest 3:00

    AMRAP 3

    12 Overhead Squats (135/95)

    12 Bar Facing Burpees

    Max Double Unders

  • 10/10/2017


    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

    :30s Single Unders, 15 Calorie Row, 5 Spiderman and Reach, each leg

    :25s Fasters Single-Unders, 15 Calorie Row, 5 Walkouts

    :30s Double-Unders, 15 Calorie Row, 5 Inchworms

    2 Rounds of:

    :20s Hollow Rocks

    :20s Superman Rocks

    Weightlifting

    Power Clean (5 x 2 x 65%)

    Metcon

    “FLAT TIRE” (Calories)

    On the Minute x 12 (4 Rounds):

    Minute 1 – 10 Deadlifts (225/155)

    Minute 2 – 20 Abmat Sit-Ups

    Minute 3 – Max Calorie Row

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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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