Workout of the Day

CFP CrossFit WOD 10/16/19

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out: KOR AMRAP in 4 minutes 20 bicycles (l + r = 1 rep) 15 butterfly position situps 10 double crunches

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CFP CrossFit WOD 10/15/19

CROSSFIT Mobility: Ankles / Hips Strength/Skill: None Met-Con: GROUND WORKS Mobility: Ankles/Hips Strength/Skill: None Work-out: KOR 50 Situps 40 Seated Flutter Kicks – flutter with upper body off the ground holding pike crunch position throughout (l + r = 2 reps) 30 reverse crunches -start laying on back straight leg position 8 inches off the ground hand…

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CFP CrossFit WOD 10/14/19

CROSSFIT Mobility: HIps Strength/Skill: Met-Con: GROUND WORKS Mobility: Hips Strength/Skill: Work-out: KOR 100 Sit-ups for time: At the top of each minute stop and do 4 push-ups

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CFP CrossFit WOD 10/13/19

CROSSFIT Mobility: Hips/Shoulders Strength/Skill: None Met-Con: GROUND WORKS Mobility: Hips/Shoulders Strength/Skill: None Work-out: KOR AMRAP 4 minutes 30 bicycle crunches (left + right = 1 rep) 20 straight leg raises 10 hollow rocks 5 V-ups

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CFP CrossFit WOD 10/12/19

CROSSFIT Mobility: Hips/Shoulders Strength/Skill:  Met-Con: 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 10/11/19

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

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CFP CrossFit WOD 10/10/19

CROSSFIT Mobility: shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: shoulders Strength/Skill:  Work-out: KOR 10 rounds of TABATA Sit-ups

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CFP CrossFit WOD 10/9/19

CROSSFIT Mobility: Ankles/Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Ankles/Shoulders Strength/Skill:  Work-out: KOR 40 unbroken straight leg raises 2 minutes max bicycle crunches 40 situps

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CFP CrossFit WOD 10/8/19

CROSSFIT Mobility: Glutes / Hamstrings Strength/Skill:  Met-Con: GROUND WORKS Mobility: Glutes / Hamstrings 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 10/7/19

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: 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 10/6/19

CROSSFIT Mobility: Hips/Shoulder Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips/Shoulders Strength/Skill:  Work-out: KOR 4 Rounds 24 situps 10 hollow rocks

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CFP CrossFit WOD 10/5/19

CROSSFIT Mobility: Full Body Strength/Skill: None Met-Con: GROUND WORKS Mobility: Full Body Strength/Skill: None 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 10/4/19

CROSSFIT Mobility: Hips Strength/Skill: None Met-Con: GROUND WORKS Mobility: Hips Strength/Skill: None Work-out: KOR 3 rounds GHD sit-ups 12 Hanging leg raise 15 Reverse hypere 20

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CFP CrossFit WOD 10/3/19

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 10/2/19

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

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