Author: CrossFitPhos

WOD 170901

CrossFit Phos, CrossFit Phos West – WOD Warm-up Warm-up (No Measure) 1,000m row or 800m run, then: Divided up into Stations: 1. Squat Holds (goblet, using post, or un-assissted) 2. Prone Shoulder WU on Bench 3. Banded Hamstring Flossing 4. 1-2 min Plank Hold Performance…

WOD 170831

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) 100m run…

WOD 170830

CrossFit Phos, CrossFit Phos West – WOD Warm-up Warm-up (No Measure) 400m Jog 2x: 10 Banded Good mornings :30 HEAVY FRONT RACK hold 80+% Front Squat :30 Handstand Hold or Plank Hold Weightlifting Clean and Jerk (4×9) Every 4 minutes, for 16 minutes: Ground to…

WOD 170829

CrossFit Phos, CrossFit Phos West – WOD Warm-up Animal Warm-up (No Measure) Inchworm Bearwalk backwards Crab walk (forward and backward) Frog Hop Orangutan shuffle Lion Walk Alligator Crawl https://www.youtube.com/watch?v=D2vO-4k-x_k Weightlifting Bench Press (3×12) Deload Week: 3×12 Bench Press (55-65%) followed by 3×8 Bent over Barbell…

WOD 170828

CrossFit Phos, CrossFit Phos West – WOD Warm-up Warm-up (No Measure) Row, Bike, or Run 2x: 6 Step-ups + 6 Box Jumps 10 KB Swings 5 PVC Overhead squats – every 5 reps, work your hands closer together. Weightlifting Front Squat (5×5) Take 17:00 to…

WOD 170826

CrossFit Phos, CrossFit Phos West – WOD Warm-up Warm-up (No Measure) Row 1,000m 3x: Inchworms Down Soldier Walks Back 10 Banded Good Mornings 10 Ring Rows 10 Straight Leg Sit-Ups 10 Suitcase Deadlifts (Heavy KB) Metcon Metcon (Time) With a partner, alternate exercises to complete…

WOD 170825

CrossFit Phos, CrossFit Phos West – WOD Warm-up Warm-up (No Measure) Jog 400m 10 scap push-ups + 10 wide scap push-ups 10 front to back and 10 side-to-side leg swings 10 burpee to push-up 30 high knees + 30 butt kicks Weightlifting Bench Press (5×3)…

WOD 170827

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) 30 cal…

WOD 170823

CrossFit Phos, CrossFit Phos West – WOD Warm-up Warm-up (No Measure) 2x: 50 Single Unders 10 Dumbbell Front Squats 50 Single Unders 10 Dumbbell Power Cleans 50 Single Unders 5 Renegade Rows (Push-up, row L + Push-up, row R) *2nd time through, do 25 DU’s…

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