Workout of the Day

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

Read More...

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)

Read More...

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

Read More...

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

Read More...

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

Read More...

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

Read More...

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

Read More...

CFP CrossFit WOD 10/1/19

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips Strength/Skill:  Work-out: KOR 30-20-10-20-30 Flutter Kicks Bicycles Situps

Read More...

CFP CrossFit WOD 9/30/19

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: 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

Read More...

CFP CrossFit WOD 9/29/19

CROSSFIT Mobility: Ankles Strength/Skill:  Met-Con: GROUND WORKS Mobility: Ankles 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)

Read More...

CFP CrossFit WOD 9/28/19

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out: KOR 3 rounds 15 Toes to bar 15 Hollow rocks 15 sit ups

Read More...

CFP CrossFit WOD 9/27/19

CROSSFIT Mobility: Full body Strength/Skill: None Met-Con: GROUND WORKS Mobility: Full Body Strength/Skill: None 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

Read More...

CFP CrossFit WOD 9/26/19

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out: KOR 15 V-ups30 Double Crunches45 Straight Leg Raises60 Sit-ups

Read More...

CFP CrossFit WOD 9/25/19

CROSSFIT Mobility: SHoulder/HIps Strength/Skill:  Met-Con: GROUND WORKS Mobility: Shoulders/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

Read More...

CFP CrossFit WOD 9/24/19

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

Read More...