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Category Archive for: ‘Daily WOD’

  • 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)

  • 12/05/2017


    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

    15-12-9:

    Empty Bar Good Mornings

    AbMat Sit-Ups

    12-9-6:

    Calorie Row

    Reverse Lunge and Reach (Samson Stretch) – 1s Pause

    9-6-3:

    Empty Barbell Deadlift

    Empty Barbell Hang Power Clean

    Weightlifting

    Power Clean (3 x 3 x 70%)

    Metcon

    “Ghost Ride” (Time)

    3 Rounds:

    27 Kettlebell Swings (53/35)

    21 Kettlebell Goblet Squats (53/35)

    15 Burpees

  • 12/04/2017


    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

    1:00 Slow Row

    1 Round of 5 Strict Pull-Ups + 10 Pushups + 15 OHS

    :30s second Samson Stretch each side

    5 Kip Swings + 2-3 Kipping Pull-Ups

    Into…

    1:00 Moderate Row

    5 Good Mornings

    5 Back Squats

    5 Elbow Rotations

    Into…

    :30s Fast Row

    3 Strict Presses + 3 Snatch Grip Strict Presses

    5 Snatch Grip Stiff Legged Deadlifts

    5 Overhead Squats

    Weightlifting

    Back Squat (5 x 5 x 70%)

    Metcon

    “Four Thirty” (AMRAP – Rounds and Reps)

    AMRAP 20:

    30 Hang Snatches (45/35)

    30 Box Jumps (24/20)

    30/21 Calorie Row

    30 Toes to Bar

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