by Coach Mallory | May 16, 2019 | CrossFit WOD
CrossFit Workout of the Day 1. Every 90 seconds, for 12 minutes: Hang Squat Clean + 2 Front Squats *Build to today’s heavy complex 2. “Christine” 3 Rounds For Time: Row 500m 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20) 3. Mobility: Glute Rollout,...
by Coach Mallory | May 15, 2019 | CrossFit WOD
CrossFit Workout of the Day 1. 5 sets of: Split Jerk x 1-2 reps *Build to today’s heavy single or double 2. For Time: 15 Bar-Facing Burpees 5 Squat Snatches (185/125) 15 Bar-Facing Burpees 4 Squat Snatches 15 Bar-Facing Burpees 3 Squat Snatches 3. Mobility: Quad...
by Coach Mallory | May 14, 2019 | CrossFit WOD
CrossFit Workout of the Day 1. 30 minute AMRAP In Teams of 2, Alt Movements of: 50 Double-Unders 40 KB Swings (53/35) 30 Alt. DB Snatch (50/35) 20 Overhead Squats (95/65) 10 Strict Pull-ups *Partner 1 completes 50 DU’s, Partner 2 completes 40 KB Swings, then...
by Coach Mallory | May 13, 2019 | CrossFit WOD
CrossFit Workout of the Day 1. Every 2 minutes, for 12 minutes: Station 1: Handstand Walk Progression x 60-90 seconds Station 2: Marching Plank x 60 seconds Station 3: Ring Dip x 6-8 reps @ 20X1 2. 2 Rounds For Times: 50 Calorie Row 50 Wall Balls (20/14) Rest 3...
by Coach Mallory | May 10, 2019 | CrossFit WOD
CrossFit Workout of the Day 1. Every 90 seconds, for 12 minutes: Hang Snatch + 2 OHS *Build to today’s heavy complex 2. 20 minute AMRAP In Teams of 2, Alt. Full Rounds of: 3 DB Man Makers (50/35) 6 Toes-to-Bar 9 Burpees 3. Mobility: Forearm Stretch, Hamstring...
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,...
