Workout of the Day

CFP CrossFit WOD 2/11/20

CROSSFIT Mobility: Hamstrings/Glutes Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Hamstrings/Glutes 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 2/10/20

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: RX+: GROUND WORKS Mobility: Shoulders 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 2/9/20

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

CFP CrossFit WOD 2/8/20

CROSSFIT Mobility: Hips/Shoulders Strength/Skill: NOne Met-Con: GROUND WORKS Mobility: Hips/Shoulders Strength/Skill: None Work-out: KOR 50 Back extensions 50 Situps 50 Superman 50 V-ups

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CFP CrossFit WOD 2/7/20

CROSSFIT Mobility: Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Shoulders Strength/Skill:  Work-out: KOR 30 second 1/2 Position Pushup Hold 60 Sit-ups 40 Leg Raises 30 Double Crunches 20 Pushups 10 Hollow Rocks 30 second 1/2 Position Pushup Hold

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CFP CrossFit WOD 2/7/20

Dedicated to Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group who was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District,…

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CFP CrossFit WOD 2/6/20

CROSSFIT Mobility: Hamstrings/glutes Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hamstrings/glutes 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 slowly…

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CFP CrossFit WOD 2/5/20

CROSSFIT Mobility: Hips/Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips/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 2/4/20

CROSSFIT Mobility: Hips Strength/Skill:  Met-Con: 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 butt….

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CFP CrossFit WOD 2/3/20

CROSSFIT Mobility: Hips/Shoulders Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hips/Shoulders 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 2/2/20

CROSSFIT Mobility: Full Body Strength/Skill:  Met-Con: GROUND WORKS Mobility: Full Body Strength/Skill:  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 2/1/20

CROSSFIT Mobility: Hamstrings/Glutes Strength/Skill:  Met-Con: GROUND WORKS Mobility: Hamstrings/Glutes 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 1/31/20

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

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CFP CrossFit WOD 1/30/20

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

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CFP CrossFit WOD 1/29/20

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

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