Author: CrossFitPhos

WOD 170915

CrossFit Phos, CrossFit Phos West – WOD Warm-up Warm-up (No Measure) Jog 400m 2x: 15 air squats 20 mountain climbers Burpee broad jumps :20 hang from pull-up bar Weightlifting Front Squat (5×5 or 4×4) Lifestyle Take 8 mins to build up, then complete 4×4 at…

WOD 170911

CrossFit Phos, CrossFit Phos West – WOD Warm-up Warm-up (No Measure) 500m Row 2-3x: 10 scorpions 10 tempo push-ups (2111) 10 bird dogs (ea side) 10 ring rows Weightlifting Bench Press (5×5 or 5×3) Take 18:00 to complete today’s lifting: Lifestyle 8×5 Building up Over…

WOD 170909

CrossFit Phos, CrossFit Phos West – WOD Warm-up Warm-up (No Measure) 400m jog 2-3x: 10 revere lunges 10 lemon squeezers 10 single arm DB press 5 Windmills (ea side) Metcon Metcon (Time) In teams of 2, with only one person working at a time: 1200m…

WOD 170907

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) Bike or…

WOD 170905

CrossFit Phos, CrossFit Phos West – WOD Warm-up Warm-up (No Measure) 30 cal Row 2x: Down and back Bottom’s up KB carry (arm at 90 degrees) – light :10-:15 Deadhang from bar 10 KB Straight leg deadlifts 10 KB Swings Down and back KB Suitcase…

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