Workout Of The Day

07102019

CrossFit Warrenton – CrossFit

Movin movin (No Measure)

1’ each Pigeon

1’ Forward Fold

10 roll backs into reach through

:30 Jumping Jacks

10e Forward/ Back Leg Swings

10e Side to Side Legs Swings

Down/Back Frankenstein’s

15 Jump Squats

Push Press (5-5-5-5-5)

15′ to build to a heavy set of 5 repetitions

July 10th, 2019 (Time)

35/25 Cal Bike

then..

50-40-30-20-10

Double Unders

AbMat Situps

then..

35/25 Cal Bike

07092019

CrossFit Warrenton – CrossFit

Warmups Lats/Arms (No Measure)

Lat Stretch on Rig (:30 each side)

30 Air Squats

Childs Pose 1′

5 Walkouts with Pushup

Spiral Stretch 1′ each side

3×10 Tube Pull Aparts

Midline Stability 9’ EMOM (No Measure)

On the Minute x 9 (3 Rounds):

Minute 1 – Strict T2B (or work on form)

Minute 2 – GHD Static Hold – Belly Up (Supine) —Elbow Plank is a good mod

Minute 3 – Banded Good Mornings

**Not for score. Practice quality reps in each time domain.

Run DMC – July 9th, 2019 (Time)

Hill Sprint

10 Pullups

Hill Sprint

20 DB Snatches (30/20)

x4

R+ 10 C2B Pullups & 20 DB @(50/35) ORRR 10 DB @(70/50)

ROM WOD after class (No Measure)

If time

07082019

CrossFit Warrenton – CrossFit

Squats Warmup + Some (No Measure)

Walking Hip Flexor Stretch (down/back)

30e Wrist Rolls

10e Band/PVC Pullovers

2′ Foam Roll/Bar Roll Calves

1′ each foot Lacrosse Ball/Bar Smash

15 Air Squats with 3 Sec Pause at Btm

Go over Squat Clean Form

Squat Clean (15′ to find 1RM)

Recovery of 10e KB Diagonal Chops (light)

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

ROM WOD after class (No Measure)

07062019

CrossFit Warrenton – CrossFit

July 6, 2019 (Time)

10 burpees

10 burpees

25 Pushups

10 burpees

25 pushups

50 Walking Lunge Steps

10 burpees

25 pushups

50 Walking Lunge Steps

Block Run

10 burpees

25 pushups

50 Walking Lunge Steps

Block Run

100 Sit-ups

10 burpees

25 pushups

50 Walking Lunge Steps

Block Run

100 Sit-ups

150 Air Squats

07052019

Announcements

Get to gym to warm up on your own and stuff set up PRIOR to July 4th 8:30am class. Clock will start promptly at 8:30 for 60minute CAP. For those who arrive late, no problem, you just won’t have the full hour so you’ll have to go super fast! 😂 Parade is at 10am so parking might be difficult as Main Street will be closed.

CrossFit Warrenton – CrossFit

Lil Bit O Everything (No Measure)

10e Forward-Back Bends

10e Side to Side Bends

10e Iron Cross

2′ Inner Thigh Stretch, legs up on wall

20e BIG Arm Circles

Seated Butterfly Stretch

Bottom of the Air Squat Stretch

10×3 Tube Pull Aparts

Sumo Deadlift High Pull (3-3-3-3-3)

Coach will go over movements with you using PVCs first. Then slowly work your way up your 3 rep max OR just work on form and figure out weight you want to use for the WOD.

Elbow Planks (1’ Elbow Plank after each set of SDHP)

Palms down, hands are shoulder width, feet are hip width apart. Shoulders directly over elbows, keep hips horizontal without lifting butt up or sinking butt down. Time stops whenever one of these is broken.
Score results:

if you did all 5 rounds for 1 minute, your score will be 5 SETS x 100 (represening 1minute) do not include the semicolon

“Encore” July 5th, 2019 (AMRAP – Rounds and Reps)

500 Meter Row

50 Air Squats

15 MB Slams (25/15)

AMRAP 25’