Tag

kbswing
Warmup 50 m run5 air squats50 m high skips6 lunges50 m high knees Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength Front squat – 3 sets of 10 reps WOD 21-15-9: Front Squat (135/95)Kettlebell Swings (70/53)400 Meter Run
This is a post-Murph recovery WOD, curated from Molon Labe Crossfit. My quads and triceps are tender, so I wanted a WOD that took it easy on those two muscle groups. Today we’ll do two WODs. The first WOD is your warmup. It’s 3 rounds, not for time. Just get it done and get warm....
Warmup Round 1: 50ft. Run 5 Air Squats 50ft. Run Back Round 2: 50ft. High knees 3 Burpees 50ft. High knees Back Round 3: 50ft. Butt kickers 5 Push-ups 50ft. Butt kickers Back Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats Strength Power...
Warmup 200m runSpidermanPigeonSamsonScorpionShoulder band work WOD So after yesterday’s workout (Cindy) my quads and tris are burning. I wanted to do a chipper, but couldn’t find anything that didn’t use my quads and tris, so I’m modifying some of the movements in Filthy Fifty today. Quad/Tri-less Filthy Fifty – For time 50 Cal row50 Jumping...
Warmup Row 400mPush-up to Down DogSamsonSpiderman25 Air Squats Modified Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Snatch Grip Push Press 5 Overhead Squats 5 Snatch Grip Stiff-Legged Deadlifts Strength Deadlift 5×3 (5 sets of 3 reps) WOD Chipper FT (for time) 25 cal row25 box jumps (20)25 wall balls (18)25...
Warmup Slamball foot taps15 Air squatsActive samsonActive spidermanWallball clean Strength Deadlift 5 sets of 3 reps, build to heavy WOD AMRAP 16 15 Ab-mat situps15 Wallballs15 Ab-mat situps15 KB swing