Warm Up Hip Mobility and Line Drills Strength Workout Back Squat 5 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% Conditioning Workout AMRAP in 15 minutes 7 Unbroken Back Squats 135M/95W 7 Unbroken Burpee Box Jumps 24M/20W rest 10 mins then: 3 x 100 Meter Sprint @ 80% (long strides) 1 min [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) “Eva” 5 Rounds for time of: (45 minute cap) Run 800 Meters 30 Kettlebell Swings 70M/53W 30 Pull Ups
Warm Up Mobility and Line Drills Strength Workout Dead Lift 5 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% Conditioning Workout “Dead Mans Row” In 12 minutes Row 2000 Meters and whatever time is left Max Reps Dead Lifts 275M/185W Score = amount of Dead lift reps Endurance 3 + hours after [...]
Warm Up Mobility and Line Drills Buy in Run 1 mile for time rest for approx 10 minutes Workout of the Day (WOD) “Winter WOD Challenge Workout N Miami Beach CrossFit” 5 Rounds for time of: (goal is to get done in 8 minutes or less) (15 min cap) 14 Kettelbell Snatch 53M/35W 30 Yard [...]
Warm Up Mobility and Line Drills Strength Workout Shoulder Press 5 Reps @ 40% 5 Reps @ 50% 5 Reps @ 60% Conditioning Workout “Lucky 13” 8 Minutes of 7 Squat Cleans 135M/95W 7 Chest Slapping Push Ups 2 Minutes of: Pull Ups 2 Minutes of: Double Unders 1 Minute of: Burpees Endurance 3 + [...]
Warm Up Mobility and Agility Drills Skill Work Kettlebell Swings, Kettlebell Clean and Jerk, Kettlebell Snatch Drills Workout of the Day (WOD) “Coaches Prep Workout” 20 Minute AMRAP (As many reps as possible) Teams of 3 (or 2 if necessary) Entire Team of 3 (or 2) must run 400 Meters Once all members of team [...]
Warm Up Mobility and Line Drills Strength Workout Back Squat 5 Reps @ 75% 3 Reps @ 85% 1 Rep or more @ 95% Conditioning Workout AMRAP in 20 Minutes 250 Meter Row 10 Box Jump 24M/20W 10 Russian Power KB Swings 70M/53W Endurance 3 + hours after CF 2×8 min Intervals w/4 min recovery [...]
Warm Up Mobility and Line Drills Wrist and Shoulder Mobility Workout of the Day (WOD) “Power Elizabeth” 21-15-9 Power Cleans 135M/95W Ring Dips Conditioning Workout 3 x 40 yard Dash (rest approx 1 min between effort) Core Workout 2 Rounds for time 15 Glute Ham Sit Ups 25 Back Extensions
Warm Up Mobility and Line Drills Strength Workout Dead Lift 5 Reps @ 75% 3 Reps @ 85% 1 Rep or more @ 95% Conditioning Workout 5-4-3-2-1 Dead Lift 275Men/185Women Overhead Squat 115Men/75Women Push a loaded sled 20 yard from barbell to barbell 90Men/50Women Endurance 3 + hours after CF Run 1 mile rest 3 [...]
Warm Up Mobility and Line Drills Workout of the Day (WOD) 1000 Meter Row – 25 Burpees 750 Meter Row – 50 Burpees 500 Meter Row – 75 Burpees Core Work 50 Toe 2 Bar for time Cool Down Band Stretching
