Workout of the Day

CFP CrossFit WOD 11/18/19

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: 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 11/17/19

CROSSFIT Mobility: Hips/Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips/Shoulders Strength/Skill:  Work-out: KOR 50 Back extensions 50 Situps 50 Superman 50 V-ups

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CFP CrossFit WOD 11/16/19

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR 30 Back Extensions 30 Russian Twists with Med Ball 1:00 Back Extension Hold 30 V-Ups 30 Hollow Rocks

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CFP CrossFit WOD 11/15/19

CROSSFIT Mobility: Hips/Shoulders Strength/Skill: None Met-Con: GROUND WORKS Mobility: Hips/Shoulders Strength/Skill: None Work-out: KOR 2 Sets: 1:00 Ab Mat Sit Ups :30 Rest 1:00 Max GHD Sit Ups

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CFP CrossFit WOD 11/14/19

CROSSFIT Mobility: Glutes/Hips Strength/Skill: None Met-Con: GROUND WORKS Mobility: Glutes/Hips Strength/Skill: None Work-out: KOR 2 Sets: 1:00 Ab Mat Sit Ups :30 Rest 1:00 Max GHD Sit Ups

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CFP CrossFit WOD 11/13/19

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out: KOR 40-20-10:Plank Shoulder TapsToe TouchesCrunches

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CFP CrossFit WOD 11/12/19

CROSSFIT Mobility: Hips/Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips/Shoulders Strength/Skill:  Work-out: KOR Tabata: Hollow Rocks Plank Push Ups

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CFP CrossFit WOD 11/11/19

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR 6 Min Emom: 8 Sit-Ups + 8 Alt. V-Ups

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CFP CrossFit WOD 11/10/19

CROSSFIT Mobility: Hips/ankles Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips/Ankles Strength/Skill:  Work-out: KOR Tabata: Bicycle Crunches Hollow Rocks

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CFP CrossFit WOD 11/09/19

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR 2 Rounds: 15 Back Extensions :45 Back Extension Iso Hold 20 GHD Sit Ups :30 Hollow Iso Hold

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CFP CrossFit WOD 11/08/19

CROSSFIT Mobility: Hips/ankles Strength/Skill: NOne Met-Con: GROUND WORKS Mobility: Hips/Ankles Strength/Skill: none Work-out: KOR For Time: 100 Ab Mat Sit Ups **EMOM = 4 Push Ups**

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CFP CrossFit WOD 11/07/19

CROSSFIT Mobility: Full Body Strength/Skill: None Met-Con: GROUND WORKS Mobility: Full Body Strength/Skill: None Work-out: KOR 2 Sets: 25 GHD Sit Ups 25 Side to Side Twists on GHD 1:00 GHD Hollow Hold

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CFP CrossFit WOD 11/06/19

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out: KOR 3 Sets 1:00 Plank :15 Rest :45 Left Plank :15 Rest :45 Right Plank 1:00 Rest

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CFP CrossFit WOD 11/05/19

CROSSFIT Mobility: Glute/Hamstrings Strength/Skill:  Met-Con: GROUND WORKS Mobility: Glute/Hamstrings Strength/Skill:  Work-out: KOR Tabata: Bicycle Crunches Hollow Rocks

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CFP CrossFit WOD 11/04/19

CROSSFIT Mobility: Hips/ankles Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips/Ankles Strength/Skill:  Work-out: KOR 20 Alt. V-Ups 30 Slow Bicycle Crunches 20 Crunches 20 Sit & Reach w/ Pause 30 Side Crunches (15 ea.) 20 Toe Touches 30 Leg Raises

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