Workout of the Day

CFP CrossFit WOD 4/2/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR 100 unbroken flutter kicks 60 leg raises w/ high hip thrust (end movement with hips thrust upward off the ground then touch back down and lower straight legs to the floor) 40 situps 20 hollow rocks 10 plank pushups position and lower…

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CFP CrossFit WOD 4/1/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hips 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 3/31/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill:  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 under…

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CFP CrossFit WOD 3/30/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill:  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 under…

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CFP CrossFit WOD 3/29/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: 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 3/28/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hips 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 3/27/20

CROSSFIT Mobility: Full Body Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Full Body Strength/Skill:  Work-out: KOR 10,9,8,…1 V-Ups Hollow Rocks Double Crunches Situps

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CFP CrossFit WOD 3/26/20

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

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CFP CrossFit WOD 3/25/20

CROSSFIT Mobility: Hamstrings/glutes Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hamstring/glutes Strength/Skill:  Work-out: KOR 40 unbroken straight leg raises 2 minutes max bicycle crunches 40 situps

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CFP CrossFit WOD 3/24/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hips 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 3/23/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR 1 round for max reps work for 45 seconds rest 15 seconds 1) Straight Leg Raises 2) Supermans 3) Oblique Crunch (left side) 4) Situps 5) Oblique Crunch (right side) 6) Straight Leg Raises

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CFP CrossFit WOD 3/22/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: RX+: None GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR Every minute on the minute for 6 minutes: 8 Double Crunches 6 V-ups 4 Straight Leg Raises (lower SLOWLY)

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CFP CrossFit WOD 3/21/20

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Shoulders 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 3/20/20

CROSSFIT Mobility: Full Body Strength/Skill: None Met-Con: RX+: GROUND WORKS Mobility: Full Body 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 3/19/20

CROSSFIT Mobility: Hamstrings/Glutes Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hamstrings/Glutes 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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