Archives

Category Archive for: ‘Daily WOD’

  • 8/15/2017


    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:

    10 Sit-Ups

    10 Hip Extensions

    10 Alternating Spiderman and Reach

    2 Rounds of:

    4 Scap Retractions

    8 Dumbbell press

    12 Plate Squats

    Weightlifting

    Strict Press (1 x 1 x Heavy as possible)

    Metcon

    “Bike Buffet” (3 Rounds for reps)

    AMRAP 4

    15-12-9

    Wallballs (20/14)

    Chest to Bar Pull-ups

    Max Calorie Bike/Row in Time Remaining

    Rest 4 minutes

    AMRAP 4

    15-12-9

    Wallballs (20/14)

    Toes to Bar

    Max Calorie Bike/Row in Time Remaining

    rest 4 minutes

    AMRAP 4

    15-12-9

    Wallballs (20/14)

    Pull-ups

    Max Calorie Bike/Row in Time Remaining

  • 08/14/2017


    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:

    1:00 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 (10 Repetitions @ 60% of 1RM)

    Back Squat (8 Repetitions @ 65% of 1RM)

    Back Squat (6 Repetitions @ 70% of 1RM)

    Metcon

    “Hard Pressed” (Time)

    21-15-9:

    Sumo Deadlift High Pull (95/65)

    Push Press (95/65)

    Lateral Burpees

  • 08/11/2017


    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

    Calf Stretch-2:00 each side

    Tempo Row – 4 Rounds of :40s light, :20s “fast”

    After each set, come off the rower to complete:

    3 Walkouts

    3 Russian Baby Makers

    3 Burpees

    3 Box jumps

    Weightlifting

    Deadlift (3 x 5 x 65%)

    Metcon

    “THE GOOD LIFE” (Time)

    3 Rounds:

    500 Meter Row or 400m Run

    12 Burpees

    21 Box Jumps (24″/20″)
    Athletes choice on the run or row. Just note which one you did.

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

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