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.

March 1, 2013 If you haven’t noticed, one of the most important (if not the most important) aspects of performing a WOD is simply looking the part. When it comes to shoes, while style is a big factor, functionality is key.  We prefer a minimalist shoe without the high heal seen on many running shoes….

Bring Bowe Home   Mobility Warm-up CrossFit Journal: The Everett Warm-up Skills / Strength: REST DAY WOD 3 Rounds for Time 400m Run 52 Push-ups Fitness Level Substitution: Banded Push-ups OR Knee Push-ups 30 Kettlebell Swings (Men: 55lb and Women: 35lb) Fitness Level Substitution: Russian Kettlebell Swings or lighter weight. 9 Box Jumps (Men: 30″ and…

Mobility Warm-up   Find a 10-20 meter area you can move back and forth along.  If you don’t have that space, get creative. Karaoke (Down and Back) Frankenstein Kicks Bear Walk Crab Walk 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Inch Worm 10 Air Squats   Strength Warm-up 10  Front Squats (Just the Bar) 5 Front Squats (40% of your 1…

Top 10 Home Workout Program Flaws:   10. The workout program ends leaving you wondering what to do next… Do you go back through the same 90 day workout program over and over again repeating the same workouts throughout the years?  A good fitness program is sustainable and doesn’t take your money and leave you…

Post-Pregnancy Workout  First comes love, then comes marriage, then comes the baby in the baby carriage.  Oh yeah, and an extra 30 to 80 pounds of pregnancy weight.  Now you are in the post pregnancy workout phase. A phase that is more challenging than any other pregnancy weight-loss phase.  Post pregnancy exercise can be challenging…

I answer a few questions about how to improve as a baseball player.   Is there a specific baseball workout I can do?   Baseball is a sport that uses very specific muscles that produce results on the field.  There are exercises that are geared more toward increasing velocity on a fastball, increasing the range…

2012 05 12 11AM WOD

The Starting CrossFit Guide for the Unsure CrossFit defined from CrossFit.com “CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive….