by Steve La | Mar 1, 2021 | WOD
WOD Mobility Banded Upper Body Stretch Dynamic Warm-Up Primer 2 Sets 10 e/side Scorpion Twists 10 Alt Tripod w/ Reach 15sec Mid Push-Up Holds 15sec Mid Chin-Up Hold Strength 4-5 Sets (15 minutes) 10 DB Floor Presses 10e/arm Single Arm DB Rows Conditioning 4 Rounds for...
by Steve La | Feb 28, 2021 | WOD
WOD Mobility Foam Roll (Pec Stretch, T-Spine, Glutes) Child’s Pose Cat Cow Stretch Primer 2 Sets 15s e/side Side Plank + Leg Lift* 15s Hollow Holds 10 Glute Bridges 5 Dive Bomber Pushups *https://bit.ly/3b3C7mW Strength Back Squat: Warm-up, then build to 80%...
by Steve La | Feb 26, 2021 | WOD
WOD Mobility/Primer 5 Inchworms 10 Alt Spiderman w/ Twist 10 Paused Glute Bridges 10 Banded Passthroughs 10 Banded Around the World 15 Supinated Banded Pull Aparts Strength 4 Sets 6-8 BB Bench Press (@55-60%) 10 DB Hammer Curls Conditioning AMRAP In Teams of 2, EMOM...
by Steve La | Feb 25, 2021 | WOD
WOD Mobility LXB Smash: T-Spine/Traps, Hips/Glute, Adductor Pigeon Stretch Frog Stretch Primer 10 Scap Pull-Ups 3e/leg 3-Way Lunges 3e/side Hip Air Planes 10 BB Thrusters Strength Front Squats: 60/6, 70/5, 75/4, 80/3, 85/2, 90/1 Conditioning For Time (60sec Work/60sec...
by Steve La | Feb 24, 2021 | WOD
LAST DAY TO ORDER CROSSFIT OPEN T-SHIRTS! CLICK ON THE LINK BELOW TO ORDER: https://forms.gle/hqm1Ho6jJ9zjdtfD7 WOD Mobility Foam Roll: Pec Stretch, T-Spine, Lats, Legs Stretch: Pigeon, Child’s Pose, Thread the Needle Primer 3 Sets 5e/leg Skater Squats 5e/arm...
