by Coach Mallory | May 9, 2019 | CrossFit WOD
CrossFit Workout of the Day 1. Spend 10-15 minutes: Pick a skill to work on 2. For Time: Run 1 Mile Rest 3 minutes, then… For Time: 21 – 15 – 9 Chest-to-Bar Pull-up KB Swing (53/35) *Score = mile time + wod time 3. Mobility: Hamstring Rollout,...
by Coach Mallory | May 8, 2019 | CrossFit WOD
CrossFit Workout of the Day 1. Every 7 minutes, for 35 minutes: Row 250m 50 Double-Unders 50 Air Squats 25 Push-ups 2. Mobility: Delt Smash, Glute Rollout, Quad Rollout, Calf Rollout
by Coach Mallory | May 7, 2019 | CrossFit WOD
CrossFit Workout of the Day 1. 5 sets of: Back Squat x 5 reps @ 75% 2. 4 Rounds For Time: 10 Dual KB Deadlifts (53’s/35’s) 10 KB Goblet Squats (53/35) 10 KB Goblet Reverse Lunges 3. Mobility: Glute Rollout, Hamstring Rollout, Quad Rollout, Lowback...
by Coach Mallory | May 6, 2019 | CrossFit WOD
CrossFit Workout of the Day 1. Every 2 minutes, for 8 minutes: Strict Press x 3-4 reps then… Every 2 minutes, for 8 minutes: Push Press x 3-4 reps 2. For Time: 40/30 Calorie Assault Bike 40 Burpee Pull-ups 3. Mobility: Biceps smash, Hamstring Rollout, Pec Smash,...
by Coach Mallory | May 3, 2019 | CrossFit WOD
CrossFit Workout of the Day 1. 4 sets of: Bulgarian Split Squat with DBs x 8 reps each leg @ 30X1 Rest 45-60 seconds Supinated Grip Bent-Over Barbell Row x 8 reps @ 21X1 Rest 45-60 seconds 2. For Time: 1000m Row 100 Air Squats 75 KB Swings (53/35) 50 Alt. Single-Arm...
by Coach Mallory | May 2, 2019 | CrossFit WOD
CrossFit Workout of the Day 1. Every 2 minutes, for 16 minutes: Back Squat Sets 1-2: 4 reps @ 65-70% Sets 3-4: 3 reps @ 75-80% Sets 5-6: 2 reps @ 85-90% Set 7: 1 rep @ 90+% Set 8: 1 rep @ 95+% 2. 2 Rounds For Time: 40 Thrusters (75/55) 30 Burpees 3. Mobility:...
