Category: Daily WOD

Saturday 3/28/20

Coach Darcy is back with another Saturday burner! WARM UP :20 Standing Hamstring Stretch Lunging Hip Flexor Stretch 5x Inch Worm into Push up Then …  3 ROUNDS 5 Bootstrap Squats 5 Push – Ups  5 Hollow Holds (2sec hold) 5 Superman  (2sec hold) Handstand Practice! 3 – 5 Sets of :30 – :60 an …
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Friday 3/27/20

Today’s workout is brought to you by the Super-Coach household of Dana, Melissa, and Gus! CLICK HERE FOR THEIR VIDEO! WARM UP 2 ROUNDS 12 Pass-Thrus (broom/PVC, band, towel) 12 Good Mornings Then… 2 ROUNDS 10 Behind the Neck Presses (prone or hinged) 10 OH Lunges (towel, band, dowel) Then… 2 ROUNDS 10 Wrist Taps …
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Thursday 3/26/20

Today’s workout is brought to you by Coach Landree! One of the most important things about CrossFit training is varying your intensity and your movements. That means that not every day can (or should) be an all out, lay on the floor for 10 minutes in a puddle of your own sweat kind of day. …
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Wednesday 3/25/20

WARM UP 3 ROUNDS 10 cherry pickers 10 second plank 10 samson stretches Then… 10 boot strap squats 10 air squats PART 1 Turkish Get Ups: 5 x 3 Each Side TABATA: Air Squats REST 1:00 TABATA: Sit Ups / Plank REST 1:00 TABATA: Step Ups COOL DOWN Legs Up The Wall!

Tuesday 3/24/20

WARM UP :30 Wrist Openers Then… 3 ROUNDS 10 Shoulders Circles (Standing) 10 Shoulder Circles (Bent Over) 10 Easy Push Ups* *Choose a variation that is not difficult for YOU! PART 1 A1. Upper Body Press of Choice: 5 x 1 – 10 with a 4 second descent A2. Upper Body Pull of Choice: 5 …
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Monday 3/23/20

WARM UP Ankle Rotations Knee Rotations Hip Rotations (Magic Mike!) 5-10 Hollow Rocks 5-10 Arch ups 10 Sit-Ups 10 Beautiful Air Squats PART 1 Split Squats or Pistols with a 4 Second Descent Perform 5 Sets of 1 – 10 Reps PART 2 “Successory WOD” 3 ROUNDS :45 Seated External Rotations with :04 Descent (Rt) …
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