Workout of the Day

CFP CrossFit WOD 7/4/20

CROSSFIT Mobility: Full Body Strength/Skill: None Met-Con: RX+: GROUND WORKS Mobility: Full Body Strength/Skill: None Work-out: KOR 3 rounds 15 Toes to bar 15 Hollow rocks 15 sit ups

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CFP CrossFit WOD 7/3/20

CROSSFIT Mobility: Full Body Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Full Body Strength/Skill:  Work-out: KOR 10,9,8,7,6,5,4,3,2,1 Slam Ball Situps Side to side slam ball touches (keep body in a hovering seated crunch position- don’t let feet touch the ground) – left + right = 1 rep Pushups

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CFP CrossFit WOD 7/2/20

CROSSFIT Mobility: Hamstrings/Glutes Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hamstrings/Glutes Strength/Skill:  Work-out: KOR 15 V-ups 30 Double Crunches 45 Straight Leg Raises 60 Sit-ups

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CFP CrossFit WOD 7/1/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: HIps Strength/Skill:  Work-out: KOR 30 reps crunches 30 reps leg levers 30 reps v-ups 30 reps 4 count flutter kicks 30 reps sit ups 60 reps bicycles

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CFP CrossFit WOD 6/30/20

CROSSFIT Mobility: Ankles Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Ankles Strength/Skill:  Work-out: KOR 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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CFP CrossFit WOD 6/29/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: HIps Strength/Skill:  Work-out: KOR 30 sec on 3 sec off for 6 round Hollow Holds Supermans Side Plank L and R

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CFP CrossFit WOD 6/28/20

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: RX+: None GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out: KOR 50 Back extensions 50 Situps 50 Superman 50 V-ups

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CFP CrossFit WOD 6/27/20

CROSSFIT Mobility: Hips/SHoulder Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hips/Shoulders Strength/Skill:  Work-out: KOR 2 Rounds for max reps 1 min. bicycle cruches 1 min. flutter kicks 1 min. situps

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CFP CrossFit WOD 6/26/20

CROSSFIT Mobility: Full Body Strength/Skill: None Met-Con: RX+: GROUND WORKS Mobility: Full Body Strength/Skill: None Work-out: KOR 10,9,8,…1 V-Ups Hollow Rocks Double Crunches Situps

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CFP CrossFit WOD 6/25/20

CROSSFIT Mobility: HIps Strength/Skill:  Met-Con: RX+: None GROUND WORKS Mobility: HIps Strength/Skill:  Work-out: KOR 10 rounds of TABATA Sit-ups

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CFP CrossFit WOD 6/24/20

CROSSFIT Mobility: SHoulder Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: SHoulder Strength/Skill:  Work-out: KOR 5 Rounds for time: 10 Med Ball Situps (30,20) 10 Side to Side twists w/ Med Ball (left + right = 2 reps) 10 Reverse Crunches 10 Pushups

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CFP CrossFit WOD 6/23/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR AMRAP 4 minutes 20 situps 15 bicycle crunches (l+r =1 rep) 10 hollow rocks 5 pushups (clapping advanced, regular intermediate)

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CFP CrossFit WOD 6/22/20

CROSSFIT Mobility: Glutes/Hamstrings Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Glutes/Hamstrings Strength/Skill:  Work-out: KOR AMRAP 4 minutes 20 situps 15 bicycle crunches (l+r =1 rep) 10 hollow rocks 5 pushups (clapping advanced, regular intermediate)

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CFP CrossFit WOD 6/21/2020

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: RX+: None GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out: KOR 4 Rounds 24 situps 10 hollow rocks

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CFP CrossFit WOD 6/20/20

CROSSFIT Mobility: Glutes/Hamstrings Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Gultes/Hamstrings Strength/Skill:  Work-out: KOR 30 second 1/2 Position Pushup Hold 60 Sit-ups 40 Leg Raises 30 Double Crunches 20 Pushups 10 Hollow Rocks 30 second 1/2 Position Pushup Hold

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