SCHEDULE

Previous WODs

Tuesday, March 10th

CrossFit Vae Victis – CrossFit Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings and Glutes Skill Work/Activation Coaches Choice Dynamic Warm-up 1-2 Rounds: 5 Strict Pull-ups or Ring Rows 10 Goblet Squats 15 Sit-up Back Squat (3×2) Build to a peak set of 2 for the day – Aim for 85+% of 1RM on […]

Monday, March 9th

CrossFit Vae Victis – CrossFit Foam Rolling/Mobility 2-3 Minutes – Foam Roll T-spine & Lats 10 Glute Bridges 10 Windmills 10 Cat Camels 10 T-spine Openers 10 Squat to Stand w Overhead Reach Skill Work/Activation Burgener or Oly Warm-up (Clean & Jerk) Clean and Jerk (7×1) Every 90 Seconds For 9 Minutes (7 Sets) Complete […]

Saturday, March 7th

CrossFit Vae Victis – CrossFit Metcon (AMRAP – Reps) AMRAP 15 Minutes: 2 Rounds: 10 Overhead Squats 10 Pull-ups 2 Rounds: 12 Overhead Squats 12 Pull-ups 2 Rounds: 14 Overhead Squats 14 Pull-ups *Continue to add 2 reps after completing each 2 rounds until time expires. *Sub front squats as needed *Perform CTB if possible […]

Friday, March 6th

CrossFit Vae Victis – CrossFit Foam Rolling/Mobility 3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine 2 Minutes – Hamstring Stretches 10 Glute Bridges 10 Cat/Camels 10 T-Spine Openers Skill Work/Activation 1-2 Rounds: 10 Good Mornings 10 Single Leg Deadlifts – 5 Each Side 10 Barbell Rows Deadlift (3×3) Build to a peak set of 3 […]

Thursday, March 5th

CrossFit Vae Victis – CrossFit Warm-up Coaches Choice Skill Work Spend 15-20 Minutes – Cycle through 3-4 Total Rounds – Not For Time: 1 Minute – Plank Hold (Weight if Possible) 1 Minute – Accumulate max time in ring dip support or box dip support 1 Minute – Rope Climbs 1 Minute – Alternating Pistol/Single […]

« Previous 1 … 358 359 360 361 362 363 364 Next »