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   3 Rounds (Not for Time) 3 Kipping Pull-ups Fitness Level Substitution: Banded Pull-ups OR Ring Rows 5 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups 7 Air Squats       Skills / Strength   5:00 of Jump Rope Practice Jump Rope Progression – Part 1 Jump Rope Progression – Part 2 Jump Rope Progression – Part 3 WOD…

Mobility Warm-up Skills / Strength 5 Sets (2:00 Rest) 3 Squat Snatches Fitness Level Substitution: Power Snatch or Squat/Power Snatch with PVC Pipe or a Broomstick. Perform 5 Sets of 3 squat snatches resting 2 minutes between sets.  If you are not experienced with the snatch, take the time to watch the video of Josh Everett teaching the…

Mobility Warm-up   1:00 Neck Rolls 400 meter Jog 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups 10 Inch Worms 1:00 of different types of arm circles 10 Air Squats 10 Downward Dog Push-ups Fitness Level Substitution: Downward Dog Knee Push-ups Skills / Strength   Skills /  Strength Rest Day…schedule some extra time tomorrow for this section…you may…

Mobility Warm-up   10 Alternating Knee Hugs 10 Alternating Quad Stretches 10 Air Squats 10 meters Duck Walking 10 seconds Butt Kicks (50% Effort) 10 seconds High Knees (50% Effort) 10 seconds Butt Kicks (75% Effort) 10 seconds High Knees (75% Effort) 10 seconds Butt Kicks (100% Effort) 10 seconds High Knees (100% Effort) Skills / Strength   Skills / Strength Rest Day WOD   “Helen” *A CrossFit Benchmark WOD 3…

Mobility Warm-up   1 minute of neck rolls 3 X 10 second hollow body holds 10 hollow body rocks   Strength Warm-up 10 Air Squats 10 Air Squats 10 Overhead Squats (Just the bar) Fitness Level Substitution: Air Squats with hands in the air. 5 Overhead Squats (40% of your 1 Rep Max) 5 Overhead Squats (50% of your 1 Rep Max) 3 Overhead Squats (60% of your 1 Rep…

Mobility Warm-up   10 Hollow Body Rocks 10 Walking Lunges 10 Push-ups Fitness Level Substitution: Banded Push-up OR Knee Push-up 10 Air Squats 10 meters of Duck Walking 10 Arm Circles Backwards 10 Arm Circles  Forward Skills / Strength   5 Sets (1:00 Rest) 4 Turkish Get-ups (2 with each arm) Fitness Level Substitution: Turkish Get-ups with just your hand in the air. Perform 5 sets of 2…

Mobility Warm-up   1:00 Neck Rolls 0:20 Big Arm Circles Forward 0:20 Big Arm Circles Backwards 3 X 0:20 Hollow Body Hold 400m Jog 10 Air Squats 10 Downward Dog Push-ups   Strength Warm-up 10 Split Jerks (Just the Bar) 5 Split Jerks (40% of your 1 Rep Max) 5 Split Jerks (50% of your 1 Rep Max) 3 Split Jerks (60% of your 1 Rep Max) These percentages…