Author: CrossFitPhos

WOD 170731

CrossFit Phós – WOD Warm-up Warm-up (No Measure) Row/Bike/Run 2:00 2-3x: :30 Bamboo Bar Hold 10 Reverse Lunges with slider (ea side) 10 side plank reach thru’s :30 Goblet Squat Hold Weightlifting Overhead Squat (5-3-3-2-2-1-1-1-1…) Take 15-20 minutes to establish Today’s 1 Rep Max Overhead…

WOD 170729

CrossFit Phós – WOD Warm-up Warm-up (No Measure) WU 2x: Jog 200m 10 Push-ups 10 Reverse Burpees :20 Side Plank (ea side) Bear Crawl (gym length) Metcon Metcon (Time) As a Team of 2, Complete 6 Rounds for Time: 400m Sandbag Carry Relay (100m Intervals)…

WOD 170728

CrossFit Phós – WOD Warm-up Warm-up (No Measure) Row 500m 2-3x: Broad jumps (length of gym) 10 Bird pickers 10 Sumo KB Deadlift 10 Single Arm KB Strict Press Weightlifting Deadlift (3×1) STRENGTH Deadlift Build up to working weight over the course of 10 @…

WOD 170727

CrossFit Phós – WOD Warm-up Warm-up (No Measure) 3x: 10 Step-ups 10 V-ups 10 Front to Back Leg Swings 10 KB Swings Metcon Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50…

WOD 170726

CrossFit Phós – WOD Warm-up Warm-up (No Measure) Jump Rope 300 reps 2-3x: :20 Plank Jacks 8-10 Dips 12 Glute Bridges Metcon Metcon (No Measure) Skill: Hollow Rock Transitions Ring Negative Transitions Seated Strict MU Practice Metcon (Time) Mainsite WOD For time: 5 strict muscle-ups…

WOD 170725

CrossFit Phós – WOD Warm-up Warm-up (No Measure) WU 3x: 10 Goblet Squat 10 Compression Sit-ups 5 Headstand Pike or Straddle Press Weightlifting Back Squat (4×5) STRENGTH Back Squat (20:00) Take 10 mins to build up to working weight, then Complete 1 set every 2:00,…

WOD 170724

CrossFit Phós – WOD Warm-up Warm-up (No Measure) Jog 400m 2x: 20 Skater Hops 10 Ring Rows 10 Side Lunges 5 Arch to Hollow Rolls Metcon Metcon (No Measure) STRENGTH OHS – Deload Week Do mobility focusing on: T-spine, Hip, Ankle Mobility Josh (Time) 21…

WOD 170721

CrossFit Phós – WOD Warm-up Warm-up (No Measure) Row 400m 2x: 8-10 reps Box Rock Drill 10 Fire Hydrants (ea side) 10 Straight legged Deadlift w bar 5 Jefferson Curls Weightlifting Deadlift (3×3) STRENGTH Deadlift Build up to working weight over the course of 10…

WOD 170720

CrossFit Phós – WOD Warm-up Skywalker Warm-up (No Measure) Sprinters WU: Jog or Bike 2:00 2x High Knees down Butt Kicks back Lunges (down) Side lunges (back) Ballerina walk – on toes (down) ” ” walk on heels (back) Barn doors (down) Soldier walks (back)…

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