Workout of the Day

Friday 2/22/19

  The CrossFit Open has begun. Teams will be posted on the website under programs. Make sure to get the work out done and scored for your team. Friday Night Lights will begin at 5:30 pm. 19.1 Mobility: Hips Skill: None Strength:None Metcon: Kor: 1:00 Plank 80 Alternating V-Ups 60 Sit Ups 40 Leg Raises

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Thursday 2/21/19

Mobility: Quads / Calves Skill: None Strength: None Metcon: Kor: 6 min AMRAP: 25 Ab-Mat Sit Ups 20 Hollow Rocks 15 V-Ups :30 Plank

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Wednesday 2/20/19

Mobility: Shoulders/Hamstrings Skill: None Strength: Metcon: Kor: 10-9-8-7-6-5-4-3-2-1 Plank Shoulder Taps V-Ups Leg Lifts

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Tuesday 2/19/19

Mobility: Shoulders/Calves Skill: None Strength: Metcon: Kor: 6 Min Emom: 8 Sit-Ups + 8 Alt. V-Ups

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Monday 2/18/19

Mobility: Hips Skill: None Strength: Metcon: Kor: :30 ON/:10 OFF x 8 Sets Plank Push Ups Hollow Hold

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Sunday 2/17/19

Mobility: Quads/shoulders Skill: 3 Sets: 80′ Prowler Push 15 Single Leg KB RDLs (Each leg) 20 Back Extensions Strength:None Metcon: Kor: 9 min EMOM 1: 20 Russian Twists with Slam Ball 2: :45 sec Plank Hold 3: 20 Hollow Rocks

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Saturday 2/16/19

Mobility: Hips / Shoulders Skill: None Strength: Metcon: Kor: 5-10-15-20 V-Ups Toe Touches Leg Raises

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Friday 2/15/19

Mobility: Hamstrings / Calves Skill: None Strength: None Metcon: Kor: 40-20-10 Russian Twists with Slam Ball Slam Ball Weighted Sit Ups

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Thursday 2/14/19

Mobility: Full Body Skill: Strength: None 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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Wednesday 2/13/19

Mobility: SHoulders Skill: Strength: None Metcon: Kor: 2 Sets: 25 GHD Sit Ups 25 Side to Side Twists on GHD 1:00 GHD Hollow Hold

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Tuesday 2/12/19

Mobility: Glutes and Lower back Skill: None Strength: Metcon: Kor: 100 Ab-Mat Sit Ups *EMOM = 4 Push Ups*

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Monday 2/11/19

Mobility: Hips / Traps Skill: None Strength: Metcon: Kor: 3 Sets: 1:00 Isometric Back Extension Hold 20 Back Extensions

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Sunday 2/10/19

Mobility: Shoulders Skill: Strength: Metcon: Kor: Tabata: Bicycle Crunches Hollow Rocks

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Saturday 2/9/19

Mobility: Hips Skill: None Strength: Metcon: Kor: 10-9-8-7-6-5-4-3-2-1 Plank Shoulder Taps V-Ups Leg Lifts

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Friday 2/8/19

Mobility: Glutes/Hamstrings Skill: Strength: None Metcon: Kor: 3 Rounds: :30 Plank :30 Hollow Hold :30 Plank :30 Hollow Rock

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