Daily Wod

CF301018

Hi Reps Fitness – CrossFit View Public Whiteboard Warm-up • 400 m Run 3 rounds: • 30 sec Pike Stretch • 30 sec Straddle Stretch • 30 sec Goblet Squat Hold • 30 sec Standing Toe Touch Hold 2 rounds: • 10 MedBall Russian Twists • 10 Wall Balls Weightlifting Clean and Jerk (5 @ 55%, 65% & 5+ @75%)…

FF301018

Hi Reps Fitness – Functional View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 12 MIN AMRAP 15 Kettlebell swing 15 Assault Bike 15 Walking Lunges 15 Box Jumps 12 MIN AMRAP 20 Thrusters 20 Ski Erg 20 Burpees 20 Sit ups 12 MIN AMRAP 30 Deadball slams 30 Row 30 Dumbbell push press 30 Plank march

CF291018

Hi Reps Fitness – CrossFit Start of New 5/3/1 cycle View Public Whiteboard Warm-up • Tabata Double Unders 2 rounds: • 10 PVC Passthroughs • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Overhead Squats 2 rounds: • 30 sec of Scorpion twist • 30 sec Pigeon Pose Right • 30 sec Pigeon Pose…

The Name Game

Hi Reps Fitness – Functional View Public Whiteboard The Name Game (Time) A- 20 Burpees B- 30 Cal Row C- 400m Run D- 40 KB Swings E- 50 Air Squats F- 200m Run G- 30 H/R Push-ups H- 20 Box Jumps I – 2 min plank J- 50 Mountain Climbers K- 30 Ring Rows L- 30 Cal Bike M- 40…

CF OPEN DAY WOD

Hi Reps Fitness – CrossFit View Public Whiteboard Partner Workout Metcon (AMRAP – Rounds and Reps) 20min AMRAP 5 Shoulder to Overhead 40/30 10 Deadlifts 5 Burpees Over the Bar 10 Toes to bar