wod

Workout of the day (WOD) posts below detail out the daily workouts. Feel free to post your individual times or any general comments or questions you may have from a particular workout.

Mobility Warm-up   400 meter Run 15 Kettlebell Swings (Men: 35lb / Women: 25lb / Beginner: 15lb) Fitness Level Substitution: Russian Kettlebell Swings 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Perform one round of the WOD at 50% to warm-up, so you are prepared to go all out on the first round. Skills / Strength REST DAY…

Mobility Warm-up Skills / Strength 5 Sets (3:00 Rest) 3 Front Squats (3RM) Perform 5 sets of 3 front squats working your way up to a three rep max (3RM).  Take 3 minutes between each set. WOD 7:00 AMRAP (As Many Reps as Possible in 7 minutes) 50 Wallball Shots (Men: 20lb to a 10′ target…

Mobility Warm-up Skills / Strength 15:00 Freestanding handstands practice Spend 15 minutes working on your handstands.  Get used to being upside down and try and work your way away from the wall.  If you are already a bad ass at handstands, do 5 sets of max hold free standing handstands. Beginner 5 Sets (1:00 Rest)…

Mobility   Do mobility today after the WOD.  See the cool-down section. Warm-up   There is less warm-up needed for longer workouts. You can use the first run to help get warmed-up.  Move around, as you get your equipment set-up for the workout, be sure to perform between 5 and 10 reps of each of…

Mobility Warm-up 5-10-15 Wallball Shots (Men: 20lb to a 10′ target / Women: 14lb to a 9′ target / Beginner: 10lb to an 8′ target) Equipment Substitution: Thrusters (Men: 45lb / Women: 30lb / Beginner: 15lb) Fitness Level Substitution: Push Presses AbMat Sit-ups Equipment Substitution: AbMat Sit-ups using a rolled-up towel Do this warm-up at about 75% intensity.  Perform…

Mobility Warm-up   This WOD involves a lot of shoulder stability, so we want to be sure our shoulders are nice a primed. 10 Arm Circles Forward 10 Arm Circles Backward Watch and follow – CrossFit Journal: The Everett Warm-up Skills / Strength   Rest Day WOD 15:00 AMRAP (As Many Reps As Possible in…

Mobility Warm-up   3 Rounds 20 seconds High Knees 20 seconds Butt Kicks 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Move through 3 rounds of the movements at 50-75% of your maximal speed. Skills / Strength   5 Sets (3:00 Rest) 3 Push Presses (3 Rep Max) Perform 5 sets of 3 push presses taking 3 minutes…