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   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…

Mobility Warm-up   Slow “Fran” for Quality 21-15-9 Thrusters (Men: 45lb /  Women: 35lb / Beginner: 15lb) Fitness Level Substitution: Push Presses Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Go through these movements slowly, this is not for time.  We want perfect form and to start getting warmed-up.  Perform 21 thrusters then 21 pull-ups, then 15…

Mobility Warm-up   10 Big Arm Circles Forward 10 Big Arm Circles Backward 10 Small Arm Circles Forward 10 Small Arm Circles Backward   3 Rounds for Quality 10 Air Squats 10 Push-ups Fitness Level Substitution: Banded Push-ups or Knee Push-ups Skills / Strength   REST Tomorrow will be a heavy day, so use it all in the WOD today;) WOD Death By Push Presses (Men: 135lb…

Mobility Warm-up   400m Run 20 Thrusters (Just the bar or going through the motion with your hands) 10 Butterfly Pull-ups  Fitness Level Substitution: Kipping Pull-ups OR Banded Pull-ups OR Ring Rows Skills / Strength Advanced: Muscle-up Progressions Beginner or Equipment Sub: Kipping Pull-up Progression WOD 5 Rounds for Time 10 Chest-to-bar Pull-ups (Pull-up until your chest physically touches the bar) Fitness…

Mobility Warm-up  Coach Bergener’s Junk Yard Dog Warm-up Be creative if you are by yourself.  Jump over and crawl under imaginary people or put objects in your way if you have no imagination. Skills / Strength 15:00 to Find 3 Back Squats (3 RM) Take no more than 15:00 to find a 3 rep max Back Squat….