SCHEDULE

Previous WODs

Wednesday, July 17th

CrossFit Vae Victis – CrossFit View Public Whiteboard Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats 3 Minutes – Calf and Ankle Mobility 2 Minutes – OH Mobility/Stability Drills Warm-up 500m Row or 400m Run Coaches Choice Dynamic Warm-up Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, […]

Tuesday, July 16th

CrossFit Vae Victis – CrossFit View Public Whiteboard Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats 2 Minutes – Calf and Ankle Stretches and Hip Mobility 2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation Warm-up 400m Run or 500m Row Coaches Choice Dynamic Warm-up Skill Work/Activation 50ft […]

Monday, July 15th

CrossFit Vae Victis – CrossFit View Public Whiteboard Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats 3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills 2 Minutes – OH Mobility and Stability Drills Warm-up 500m Row or 2-3 Minutes Jump Rope/Double Under Practice Coaches Choice Dynamic Warm-up Skill Work/Activation Oly […]

Saturday, July 13th

CrossFit Vae Victis – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Teams of 2: AMRAP 20 Minutes: 400m Run 40 DB Snatches (45/25) 30 Box Jump Overs (24/20) 20 Pull-ups *RX+ 30 CTB Pull-ups *Level 2 – DB Snatches (35/20), Box Jump Overs (20/18), Band Assisted Pull-ups *Level 1 – DB Snatches […]

Friday, July 12th

CrossFit Vae Victis – CrossFit View Public Whiteboard Foam Rolling/Mobility 3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats 3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation 2 Minutes – T-Spine/Lat Mobility and Activation Warm-up 400m Run or 500m Row Coaches Choice Dynamic Warm-up Skill Work/Activation 50ft KB OH Walking Lunge […]

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