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Category Archive for: ‘Daily WOD’

  • 10/04/2017


    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

    3 Rounds:

    1:00 Light Row

    5 Strict Pull-Ups

    10 Banded Good Mornings

    15 Abmat Sit-Ups

    Weightlifting

    Snatch (5 x 2 x 90%)

    Metcon

    “Dumb Down” (AMRAP – Rounds and Reps)

    AMRAP 15:

    15 Toes to Bar

    12 Front rack Reverse Lunge 95/65

    9 Power Snatch 95/65

  • 10/03/2017


    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

    :30s Single Unders, 100 Meter Light Jog, 5 Spiderman and Reach, each leg

    :25s Fasters Single-Unders, 100 Meter Medium Run, 5 Walkouts

    :30s Double-Unders, 100 Meter Medium/Fast Run, 5 Inchworms

    Weightlifting

    Strict Press (6 x 2 x 90%)

    Metcon

    “Barf Bag” (Time)

    50 Burpees

    100 Double Unders

    800 Meter run

    100 Double Unders

    50 Burpees

  • 10/02/2017


    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:

    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 (1 x 3 x 84%)

    Back Squat (1 x 1 x 89%)

    Back Squat (1 x 3 x 84%)

    Back Squat (1 x 1 x 91%)

    Back Squat (1 x 3 x 84%)

    Back Squat (1 x 1 x 93%)

    Metcon

    “Hangman Jury” (Time)

    3 Rounds:

    30 Hang Power Cleans (95/65)

    30 Wall Balls (20/14)

    30/21 Calorie Row

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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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