Archives

Category Archive for: ‘Daily WOD’

  • 10/9/2017


    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

    200 Meter Light Jog

    200 Meter Light Row or 10 Calorie Bike

    5 Spiderman and Reach, each leg

    200 Meter Light Jog

    200 Meter Light Row or 10 Calorie Bike

    5 Warrior Squats (both arms reaching = 1 rep)

    200 Meter Light Jog

    200 Meter Light Row 200 Meter Light Row or 10 Calorie Bike

    5 Slow, Diligent Wall Squats

    Weightlifting

    Back Squat (3 x 9 x 50%)

    Metcon

    Fight Gone Bad (3 Rounds for reps)

    Three rounds of:
    Wall-ball Shots (Reps), 20#
    Sumo deadlift high-pull (Reps), 75#
    Box Jumps, 20″ (Reps)
    Push-press (Reps), 75#
    Row (Calories)
    1-minute rest
    75/55# 20/14#

  • 10/06/2017


    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

    400 Meter Light Jog into:

    2 Rounds:

    4 Samson Stretch Lunges (5 second hold in each)

    8 Alternating Spiderman and Reach

    12 Russian Baby Makers

    1 Min Wall Sit

    Weightlifting

    Clean (5 x 2 x 90%)

    Metcon

    “ZONED OUT” (AMRAP – Rounds and Reps)

    AMRAP 20:

    15/12 Calorie Row

    12 Box Jump Overs

    9 Pull-ups

  • 10/05/2017


    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

    2 Rounds:

    200 Meter Light Jog

    200 Meter Light Row

    then

    5-4-3-2-1

    Spiderman and Reach, each leg

    Walkouts

    *After each round, 10 AbMat Sit-Ups

    Weightlifting

    Thruster (5 x 2 x 90%)

    Metcon

    “Turn and Burn” (Time)

    For Time:

    30 Thrusters (75/55)

    400 Meter Run

    30 Thrusters (75/55)

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