Workout of the Day
Workout of the Day
A Couple Snatch Options
WARMUP Plyos MOBILITY Banded Hamstring PNF Stretching Quad Stretching Child’s Pose Burgener Warmup WOD OPTION #1 “Isabel” 30 Snatches (135/95) WOD OPTION # 2 “Amanda” 9-7-5 Snatches (135/95) Muscle Ups (or CTB Pullups 18-14-10)
Deadlifts and Burpees… A Match Made In Heaven
WARM UP 2 Sets of Fence Drills 3 x 15 Banded Good Mornings 3 Rounds of Cindy ENDURANCE Teams of 4: 4 Tabata Rounds of the Following: Row Situps DU Burpees WOD 12-10-8-6-4-2 Burpee Box
WARM UP 2 Rounds: 10 PVC Pass Thrus 10 Figure 8’s 10 OHSQ 10 Torso Twists Then… PVC Hamstring/Hip PVC Snatch Balance Warmup SKILL 7×1 Snatch Balance, Work up to 1 Rep Max WOD 5
Athlete of The Month – January 2013
Dee is a true testament to what CrossFit can do for anyone and everyone who walks through our doors. Many of you may have seen Dee in the late evenings doing personal training with Coach
Back to a Full Work Week
WARM UP 400m Run Everett Warm Up STRENGTH 1:00 ME Work/:10 Rest of Each of the Following Movements Pullups HSPU KBS (32/24) Ring Dips WOD 20 Chest to Bar Pullups 2x Pole to Pole Walking
Finish Up the Week Strong!
WARM UP 2 Rounds: 200m Row 20 Jumping Jacks 15 Air Squats 10 Pushups 5 Inch Worms THEN 50 Banded Good Mornings STRENGTH Dynamic Deadlifts 10×2 @ 50% of Your 1 RM + Band WOD
