Warm Up (10 Minutes) Joint Mobility and Light Stretching Row 500 Meters NFT (not for time) Workout of the Day (WOD) “Cindy” As many rounds as possible (AMRAP) in 20 minutes 5 Pull Ups 10 Push Ups 15 Air Squats Optional WOD #2 Run 1 Mile for time or Bench Press 3 x 5 reps [...]
Group Warm Up and Line Drills Joint Mobility and Line Drills Group Workout of the Day “Affliction Chipper” Row 500 meters 25 Box Jumps 24”Men/20” Women 400 Meter Sprint 25 Dead Lifts 185# Men / 135# Women 25 Double Unders or 150 single Jump Ropes 25 Pull Ups (chest to bar for men / chin [...]
Warm Up Hip Mobility and Light Stretching 3 Rounds NFT 100 Meter Run 15 Overhead Squats w/pvc pipe Strength Work In 20 mins work up to 1 rep max on Back Squats Conditioning Work In 12 mins 50 Double Unders or 250 Single Jump Rope then AMRAP (as many rounds as possible) in whatever time [...]
Warm Up (10 – 15 mins) Joint Mobility for Shoulders and Hips Back Extensions or Good Mornings Quick Row or Run Strength Work (SWOD) In 20 mins work up to 1 rep max on Dead Lift CrossFit Workout of the Day (CfWOD) In 12 mins Sled Push 40 yards 90M/50W (20M High Bar then 20M [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) “Whitten” 5 Rounds for time of: 22 Kettlebell Swings 70M/53W 22 Box Jumps 24M/20W 400 Meter Run 22 Burpees 22 Wall Ball 20M/14W Cool Down Band Stretch Coaches Notes: There is a 45 min cap on this workout. Beginners scale down weight to [...]
Warm Up Mobility Work on Hips and Shoulders 3 Rounds of 15 Overhead Squats w/ PVC Run 1 lap around building Strength and Skill Work In 20 mins work up to 1 rep max on Snatch Conditioning Work In 12 mins Row 500 Meters then AMRAP (as many rounds as possible) in whatever time is [...]
Remember – starting this Monday we will begin our 6am classes on Mon – Wed – Fri at CrossFit Affliction!!!!!!! Warm Up Shoulder Mobility Work Row 500 Meters Strength Work In 20 mins work up to 1 rep max on Shoulder Press Log in your 1 Rep Max. This should take you at least 20 [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) 10 Rounds for time of: 20 Air Squats 15 Kettlebell Swings 53/35 10 Box Jumps 24/20 5 Pull Ups Every 3 Minutes 100 Meter Sand Bag run 50M/35W
Warm Up Mobility WOD for Shoulders (see below video) 5 Mins of Jump Rope Workout of the Day (WOD) 1000 Meter Row, 10 KB Swing, 2 Burpees 800 Meter Row, 8 KB Swing, 4 Burpees 600 Meter Row, 6 KB Swing, 6 Burpees 400 Meter Row, 4 KB Swing, 8 Burpees 200 Meter Row, 2 [...]
Warm Up Joint Mobility and Line Drills Workout of the Day (WOD) “NutCracker” 3 mins of Max Thrusters 95/65 3 min rest 3 mins of Max Power Snatch 95/65 3 min rest 3 mins of Max Clean and Jerk 95/65 3 min rest 3 mins of Max Pull Ups total reps = score Assistance Movements [...]
