Archives

Category Archive for: ‘Daily WOD’

  • 06/26/2017


    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:

    1:30 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

    Front Squat (EMOM for 12 minutes 3 Front squats @ 65% )

    65% of front squat

    Odd minutes

    Back Squat (EMOM for 12 minutes 6 Back squats @ 65% )

    65% of front squat

    Even minutes

    Metcon

    Isabel (Time)

    For Time: 30 Snatches, 135# / 95#
    Any style of snatch.

  • 06/23/2017


    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

    4 Rounds

    30 Second fast row

    8 Pushups

    8 AbMat Sit-Ups

    8 Overhead Squats

    Weightlifting

    Back Squat (EMOM for 7 Minutes 3 Back squats )

    Work to a heavy.

    Metcon

    “ALL OVER” (Time)

    5 Rounds:

    10 Power Snatches (95/65)

    10 Box Jump Overs (24″/20″)

  • 06/22/2017


    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

    Calf Stretch-2:00 each side

    2 Rounds:

    2:00 Light Row

    4 Samson Stretch Lunges (5 second hold in each)

    8 Alternating Spiderman and Reach

    12 Russian Baby Makers

    Weightlifting

    Power snatch + Hang snatch (EMOM for 7 minutes 1 Power snatch + 1 Hang snatch )

    Build to a heavy.

    Metcon

    “Body Check” (AMRAP – Reps)

    Tabata

    (8 x :20 on/:10 off)

    Air Squats

    Sit-ups

    Push-ups

    Calorie Row
    Complete all 8 intervals before progressing to next station

    Score = Total reps/calories

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

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