Author: CrossFitPhos

WOD 171010

CrossFit Phos, CrossFit Phos West – WOD Practice Day (No Measure) Use today to focus on moving BETTER. Pick at least one skill and try to practice higher quality movement. Today is not a day to worry about your score, rather it’s an opportunity for…

WOD 171006

CrossFit Phos, CrossFit Phos West – WOD Practice Day (No Measure) Use today to focus on moving BETTER. Pick at least one skill and try to practice higher quality movement. Today is not a day to worry about your score, rather it’s an opportunity for…

WOD 171004

CrossFit Phos, CrossFit Phos West – WOD Warm-up Practice Day (No Measure) Use today to focus on moving BETTER. Pick at least one skill and try to practice higher quality movement. Today is not a day to worry about your score, rather it’s an opportunity…

WOD 170930

CrossFit Phos, CrossFit Phos West – WOD Warm-up Warm-up (No Measure) 2-3x: 8-10 Hanging Knee Raises with Wallball 3-4 Skin the Cats 12 Side Lunges 5 Burpee Broad Jumps, Max Distance Metcon Metcon (Time) For Time: 100 Wall Balls 20/14 then… 20-30-40 reps of Hang…

WOD 170922

CrossFit Phós – WOD Warm-up Warm-up (No Measure) Today’s workout is in memory of Austin’s brother, Tyler, who passed away on Sept 22 of 2016 after years battling cancer. Metcon WOD for Tyler (Time) WOD For Tyler: Complete For Time: 2013m Row, followed by 3…

WOD 170919

CrossFit Phos, CrossFit Phos West – WOD Warm-up Warm-up (No Measure) 2x: High Knees & Butt kicks (length of gym) Weighted Lion Crawl (length of gym) Butt Scoots (2 mats) or Seated Leg Raises (12 reps) 12 Squat Jacks Run Pacing 8x: :30 on, :05…

WOD 170915

CrossFit Phos, CrossFit Phos West – WOD Warm-up Warm-up (No Measure) Row, Bike, or Jog 2:00 2x: 10 Goblet squats Down and back KB waiter’s walk (ea arm) 10 Hollow rocks 10 Soldier walks Weightlifting Clean and Jerk (4×5) Every 3 minutes, for 12 minutes:…

WOD 170914

CrossFit Phos, CrossFit Phos West – WOD Warm-up Open Gym Warm-up (No Measure) OPEN GYM DAY Come in with a plan and let the coach know what you want to accomplish *Make sure you spend an adequate time warming up Warm-up (No Measure) 50 Jumping…

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