Workout of the Day

CFP CrossFit WOD 3/9/19

Mobility: Glutes / Hamstrings Skill: None Strength: Metcon: Kor: 3 Sets KB Suitcase carry 120’ Single arm KB Front Rack slow March 20 KB RDL 12 (each leg)

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CFP CrossFit WOD 3/8/19

  19.3 CrossFit Open Mobility: Full Body Skill: None Strength:None Metcon: Kor: 5min EMOM 10 crunches + 20 russian twists

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CFP CrossFit WOD 3/7/19

Mobility: Shoulders Skill: None Strength: Metcon: Kor: 4 sets: 50 4 count flutter kicks, 25 Russian Twists, 10 v-ups

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CrossFit WOD 3/6/19

Mobility: Ankles / Calves Skill: None Strength: Metcon: Kor: 3 Sets: 15 leg lifts, 15 glute thrusts, 15 crunches

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CFP CrossFit WOD 3/5/19

Mobility: Hips Skill: 90 sec.  EMOM: Single leg Kb RDL 10 Heavy DBell Row 10 weighted pull-ups Strength: Metcon: Kor: 4min AMRAP :10 v-ups 15 Flutter Kicks 20 Russian Twists

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CrossFit WOD 3/4/19

Mobility: Glutes/Hamstrings Skill: None Strength: Metcon: Kor: 4 sets: 20 crunches, 15 hanging leg raises, 10 lateral side steps w/band  

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CrossFit WOD 3/3/19

Mobility: Shoulders Skill: None Strength: Metcon: Kor: 3sets: 60’ Front rack Kbell carry, 60’ slow bell farmers carry, 20 elevated heel glutei bridge  

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CrossFit WOD 3/2/19

Mobility: Full Body Skill: None Strength:None Metcon: Kor: 3 Sets: 1:00 Plank :15 Rest :45 Left Plank :15 Rest :45 Right Plank 1:00 Rest  

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CrossFit WOD 3/1/19

Mobility: Full Body Skill: None Strength:None Metcon: Kor: “Annie” 50-40-30-20-10 Double Unders (Scale to Heavy Rope Singles – Same Reps) Ab-Mat Sit-Ups  

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CrossFit WOD 2/28/19

Mobility: Hips/Calves/Quads Skill: None Strength:None Metcon: Kor: Tabata: Ab-Mat Sit Ups  

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CrossFit WOD 2/27/19

Mobility: Hips/ Front Rack Skill: None Strength: Metcon: Kor: 9 min EMOM: Min 1: 40 Hand Plank Shoulder Taps Min 2: 30 Straight Ceiling Reach Crunches Min 3: Alternating V-Ups

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CrossFit WOD 2/26/19

Mobility: Hips Skill: None Strength:None Metcon: Kor: 2 Rounds: 15 Back Extensions :45 Back Extension Iso Hold 20 GHD Sit Ups :30 Hollow Iso Hold

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Monday 2/25/19

Mobility: Shoulders Skill: None Strength: Metcon: Kor: 100 Ab-Mat Sit-Ups for Time!

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Sunday 2/24/19

Mobility: Hips Skill: None Strength:None Metcon: 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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Saturday 2/23/19

Mobility: Front Rack/Hips Skill: None Strength: Metcon: Kor: Tabata: Toe Touches Weighted Slam Ball Sit-Ups

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