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Previous WODs

Wednesday, March 4th

CrossFit Vae Victis – CrossFit Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats 2 Minutes – Calf and Ankle Mobility Drills 2 Minutes – Band Lat Stretch Skill Work/Activation Dynamic Warm-up Drills + Burgener or Oly Warm-up (Snatch) Snatch (9×1) Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 […]

Tuesday, March 3rd

CrossFit Vae Victis – CrossFit Foam Rolling/Mobility 3 Minutes – Foam Roll T-Spine and Lats with overhead reach 10 Glute Bridges 10 Windmills – 10 Cat/Camels – 10 T-Spine Openers – Wrist Mobility plus 5-10 Push-ups Skill Work/Activation 3-5 Wall Climbs 5-10 Kick to Handstand (Wall or Freestanding) 10-20 Weight Shift in Handstand or Shoulder […]

Monday March 02, 2015

Hey guys! We have a great week of programming lined up, we’ll post here, on the CrossFit Strength and Justice FB page and website. Check it out! 500m Row or 2 Minutes Jump Rope Foam Roll/Mobility: 3 Minutes – Foam Roll Calves, Hamstrings, Glutes and T-Spine 10 Leg Kicks :30 Bretzel Stretch (Each Side) 10 […]

Monday, March 2nd

CrossFit Vae Victis – CrossFit Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings, Glutes and T-Spine 10 Leg Kicks :30 Bretzel Stretch 10 Glute Bridges 10 Cat/Camels 10 T-Spine Openers 10 Squat to Stands Skill Work/Activation 2 Rounds: 10 Good Mornings 10 Single Leg Deadlift 10 Air Squats Back Squat (3×3) Build to a […]

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