stacheawardsguys

Workout of the Day: Thursday, 12.8.2016.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball upper traps, lats, teres major- 3 min. Lax ball pecs- 10/side Glute bridge w/2 sec hold x 10 2 rounds: 30′ Inchworm 30′ Crab walk 30′ Broad Jump 30′ High Knees STRENGTH: A. Close Grip Bench Press @ 34X1 x 2 + 2 no-tempo rep x 4 […]

morgandown

Workout of the Day: Wednesday, 12.7.2016.

WORKOUT OF THE DAY: MOVEMENT PREP: 3 min mobility as needed Wall Quad stretch- 1min/side 2 rounds: 10 PVC Pass Through 10 PVC OH Squat 10 PVC Jumping Back Squat 10 PVC Arch Ups 10 PVC Hollow Rocks STRENGTH: A. Snatch Grip Push Press + OHS @ 31X1 (2+2) x 3 sets, rest 1-2min B. […]

lorentisquat

Workout of the Day: Tuesday, 12.6.2016.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll Lats, Quads, and Hamstrings- 4min Pigeon Pose- 30sec/side Lying Lat Stretch- 1min/side 2 rounds: 10 Squat Jumps w/3sec pause in bottom 10 Spiderman Step w/OH Reach 10 Jumping Lunges (10/side) 10 Arch Up 10 Hollow Rocks STRENGTH: A. Push press + Push Jerk x (2+1) x 4 […]

grouphighfive

Workout of the Day: Monday, 12.5.2016.

WORKOUT OF THE DAY: MOVEMENT PREP: Mash/Lax ball adductors, glutes- 3min Super Front Rack Stretch- 1min/side Wall Quad stretch- 1min/side 2 rounds: 30′ Over/Under the fence 30′ Broad Jump 30′ Spiderman step + OH reach 10 slow scap push up 10 slow scap pull up STRENGTH: A1. Front Squat @3XX1 x 5 x 4 sets, […]

mielesquatsand

Workout of the Day: Sunday, 12.4.2016.

WORKOUT OF THE DAY: MOVEMENT PREP: 4 Min mobility as needed– ask for suggestions if anything is sore! Banded lat stretch- 1 min/side Band supported lunge– 1 min/side 2 rounds: 10 Banded X-Walks each direction 10 Banded Good Morning 30′ Broad Jumps 30′ Spiderman Step w/OH Reach 30′ Over/Under the fence CONDITIONING: In teams of […]

kidsrun

Workout of the Day: Saturday, 12.3.2016.

COMPETITOR’S SESSION This is a 90min-2 hour session designed for more advanced athletes, especially those with a desire to compete in CrossFit as sport. This includes in-house competitions and outside events, as well as the CrossFit Open. Talk to or email Justin with any questions. MOVEMENT PREP: 5-10min mobility as needed Theraband warm up Lying […]

erinlarissaelvis

Workout of the Day: Friday, 12.2.2016.

WORKOUT OF THE DAY: MOVEMENT PREP: Mobility as needed- 4min Banded Super Front Rack Stretch- 1min/side Glute Bridge w/2sec hold x 15 Yoga Push ups x 10 2 rounds: X-Band Walks each way x 10/direction Banded Good Morning x 10 Scap Push Up x 10 Scap Pull up x 10 STRENGTH: A. E2MOM x 12 […]

vozsnatch

Workout of the Day: Thursday, 12.1.2016.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball calves and lats– 4min Lax ball upper trap– 10 passes/side in glute bridge Lax ball pec– 10 passes/side 2 rounds: 30′ Inchworm 30′ High Knees 30′ Slow Bear Crawl 30′ Butt kickers STRENGTH: A. CGBP @ 24X1 x 2 + 1 no-tempo rep x 4 sets, Rest […]

ruthstone

Workout of the Day: Wednesday, 11.30.2016.

WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball upper trap/lats- 3 min. 2 rounds: 10 PVC Pass-thru 10 Jumping squats w/PVC in back rack 10 PVC OHS 5 Lunge/side w/PVC Overhead 5 Jumping Lunge/side w/PVC Overhead 10 PVC Hollow rock 10 PVC Arch Rock STRENGTH: A. 2 Snatch Grip Push Press + 3 OHS @ […]

laurendl

Workout of the Day: Tuesday, 11.29.2016.

WORKOUT OF THE DAY: MOVEMENT PREP: Foam Roll/soft ball lats, teres major- 3 min Banded hamstring stretch- 1min/side With monster band around ankles: 10 steps/side 10 steps forwards/backwards 10 split jumps 2 rounds: 30′ Inchworm 30′ Walking lunge :30 active bar hang STRENGTH: A. Push Jerk x 3.3.3, 2.2.2, 1.1.1 -Rest 15-30 seconds between sets, […]

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