Archives

Category Archive for: ‘Daily WOD’

  • 11/28/2017


    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

    3 Rounds

    5 Barbell-Facing Burpees

    5 Power Cleans (Light)

    Weightlifting

    Power Clean (8 x 3 x Heavy as possible)

    Keep rest between sets to no more than 90 seconds.

    Metcon

    “BLUED UP” (Time)

    5 Rounds:

    10 Power Cleans (135/95)

    10 Bar-Facing Burpees

  • 11/27/2017


    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

    1:30 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

    5 Strict Presses

    5 Front Squats

    5 Stiff-Legged Deadlifts

    5 Thrusters

    Weightlifting

    Thruster (3 x 8 x Heavy as possible)

    Metcon

    “Eikcaj” (Time)

    For time:

    30 Pull-ups

    50 Thrusters (45/35)

    1,000 Meter Row

  • HAPPY THANKSGIVING!!


    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:

    1:00 Light Row

    5 Slow Pushups

    10 Slow Air Squats

    :30s Alternating Warrior Squats

    2 Rounds:

    1:00 Light Row

    :30s Plank Hold

    15 Banded Good Mornings

    20 Abmat Sit-Ups

    Modified Barbell Warmup (empty barbell)

    5 Good Mornings

    5 Back Squats

    5 Strict Presses

    5 Stiff-Legged Deadlifts

    5 Deadlifts

    Metcon

    GOBBLE GOBBLE (Time)

    Today we will have a typical holiday and visit a few family and friends houses to help them celebrate their unique traditions.

    For Time:

    Angie’s House

    20 Pull-ups

    20 Push-ups

    20 Sit Ups

    20 Air Squats

    Helen’s House

    400 m Run

    21 Kettlebell Swings 53/35

    12 Pull-ups

    Fran’s House

    21 Thrusters 95/65

    Nancy’s House

    400 m Run

    15 Overhead Squats 95/65 lbs

    Grace/Isabel’s House

    20 Ground To Overheads 115/80lbs

    Kelly’s House

    400 m Run

    30 Box Jumps 24/20

    30 Wall Balls 20/14

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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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