NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Friday, March 22nd 2024

WARM UP 400m run MOVEMENT/MOBILITY – 2 5-10# plates, rings *grab 2 5-10# plates 10 lateral raises 10 bent over reverse flies 5 cuban press 5 squats w/ heels on plates 5 squats w/ toes on plates 10 OH plate loaded squats 5/5 knee over toe split squats :30 calf stretch on rig / side […]

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Thursday, March 21st 2024

SWEAT DAY!!! 20 Minute AMRAP: 20 Sit Ups 25 KB Swings 30 Double Unders 40/30 Cal Row rest 2:00 20 Minute AMRAP: 40/30 Cal Bike 30 Double Unders 20 Box Step Ups 10 Burpees

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Wednesday, March 20th 2024

WARM UP -KB 20 KB swings 20 walking lunges 10 push ups 200m Run MOVEMENT/MOBILITY – wall :30 lat/tricep stretch on rig/ side :30 turnback stretch on rig / side :30 wall hinge stretch :30 calf stretch on rig / side :30 cross-legged piriformis stretch / side :30 wide stance forward fold :30 upward dog […]

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Tuesday, March 19th 2024

WARM UP 1:00 arms only bike or ski 2:00 bike MOVEMENT/MOBILITY – barbell :30 deep squat stretch holding barbell on ground :30 sleeper stretch / side 10 Cat/Cows 5/5 Kneeling T-Spine Rotations :30 Wrist Stretch 10 Scorpions *grab barbell 5 clean high pulls 5 Strict Press 5 push press 5 push jerks w/ :03 pause […]

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Monday, March 18th 2024

WARM UP – 3 Sets :40 Row :20 rest :30 Air Squat (pause, Regular, Jump Squat) :20 Rest MOVEMENT/MOBILITY – moderate band, barbell *grab moderate band :30 banded lat stretch on rig / side :30 band assisted squat on rig 12 banded shoulder flexions in bottom squat on rig (band around t-spine) :30 banded hip […]

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