Events

CrossFit
Friday, April 15th 2022

Friday, April 15th 2022

CrossFit8608 - WODWarm-up (No Measure)A. General 2 minutes Row or Bike 10 rotating scorpions 20 hollow rocks 10 Light medball toss situp https://youtu.be/D0Yoa0_cfkk B. Activation 2 sets -5 Barbell elbow rotations -5 Strict btn Press -5 Piked hspu C. Metcon prep 4...

Read More

CrossFit
Tuesday, April 12th 2022

Tuesday, April 12th 2022

CrossFit8608 - WODWarm-up (No Measure)A. General 2 rounds 30 sec Row @ increasing intensity 30s W-band pull apart 30s Dynamic monkey clap https://youtube.com/shorts/7z0xaoABxS4?feature=share B. Mobility 90/90 Hip stretch 30s/side https://youtu.be/k5KAC5T2Roo C....

Read More

CrossFit
Monday, April 11th 2022

Monday, April 11th 2022

CrossFit8608 - WODWarm-up (No Measure)A. General 3mins Row or Bike @increasing intensity B. Specific 2 sets 10 Band pull aparts 5/5 Farmers press https://youtu.be/7WYISRQzOMY 10 kneeling hip extension https://youtu.be/KBXj3rHh6cg 10 Overhead lunges @ 1 DB C. Rope...

Read More

CrossFit
Sunday, April 10th 2022

Sunday, April 10th 2022

CrossFit8608 - WODWarm-up (No Measure)A. General EMOM 4 Odd: Bike/Row/Ski Even: 1 Air squat every 3,5,7,10 seconds B. Mobility Standing banded psoas march 20 alternating reps https://youtu.be/FDoih85T5voMetconA: Metcon (Time)3 rounds 50 Burpee to a target 60 KB...

Read More

CrossFit
Saturday, April 9th 2022

Saturday, April 9th 2022

CrossFit8608 - WODWarm-up (No Measure)A. General 2 rounds @increasing intensity on each round -1 min Row or Bike or Run or Jumping jacks -30s push up to downward dog -5/5 Dead bug (Hold every rep for 3 seconds) B. Mobility Half kneeling hip flexor stretch 3 sets of...

Read More

CrossFit
Friday, April 8th 2022

Friday, April 8th 2022

CrossFit8608 - WODWarm-up (No Measure)A. General 2 sets 30 seconds Row/Bike/Run/Ski @Easy 5 /5 Single Leg Glute Bridge 5-10 Swing on bar or Rings B. Mobility PNF hamstring stretch 5x/leg 5 seconds contraction, pushing against the band with your foot 5 seconds...

Read More