WORKOUT OF THE DAY
GET YOUR DAILY CROSSFIT WORKOUT OF THE DAY (WOD) FROM THE EXPERTS AT CROSSFIT RECOIL.
Good Morning Sunshine! Warm Up:Run 400mEMOM for 5 Min 8 DB Snatch 10 KB Swings Skill:Leg Burner 2 Rounds16 Side Lunges (no weight)40 Single Arm OH Lunges 15 Controlled Jump SquatsWOD:AMRAP in 25 min:Run 400m15 Deadlifts… New Week New You! Warm Up:Run 800m15 Air Squats 10 Push Ups 20 Sit Ups 10 Burpees Mobility:Active Frog (10x)Back Stretch (30 sec)Banded Full T Hip Opener (30 sec)Strength:Pause Front Squats 8-8-5-5-3-3WOD:Fight Gone Bad3 Rounds For… Friday the 13th… BOO!Warm Up:Row 800m15 KB Swings 15 Slam Balls WOD:Today is technically open gym! However, we’ve heard people don’t know what to do… so here’s a workout for ya.. or… Let’s GO! Warm Up:20 Cal Cardio EMOM for 5 Min 10 Air Squats 5 Burpees Skill:Stretch those Hammys… 1 Timed Mile… Got a vest… load up! WOD:3 Rounds for time of:15 Hang Power Snatch (95/65#)3 Rope Climbs 50… Strength Day!Warm Up:Run 800m2 Rounds 20 backwards walking lunges 10 Push Ups 5 Pull Ups Mobility:Wall Hinge Wall Squat Squat To Stand Strength:Weekly Back Squats 20 Unbroken at 145/115#Hang Squat Cleans 5-5-5-5-3-3-3Super Set with:4 KB Windmill (each side) Tuesdays are for Tacos, and double unders ๐ Warm Up:Annie50-40-30-20-10 reps of Double Unders Sit Ups Skill:2 Rounds 20 DB Bench Press (slow and steady)6 Turkish Get Ups 30 Second Hollow Rock WOD:4 Rounds for time of:12… Monday Murph Prep! Warm Up:Run 800m15 Air Squats 15 Sit Ups 10 Burpees Mobility:Squat to stand 5xPigeon (45 sec each side)6 Inch Worms (keep legs straight!)Strength:Deadlifts 8-8-5-5-3-3-3WOD:Get as far as possible in 20 min Run 200m… Happy Early Mother Day to all our amazing Mamas!! Join us 8am for a super fun test of champions workout!!! Friday!!! Warm Up:Run 800m10 Burpees 10 Push Ups 10 Jumping Pull ups WOD:Freestyle Friday! Make up your own workout or make up one from this week that you missed! Practice a lift or skill … here’s… Make sure to order your Murph Shirt by 5/9 ๐ Warm Up:Row 600m Or Bike/Ski 25 Cal 2 Rounds 15 KB Swings 15 Slam Balls Skill:2 Rounds 20 Bench Press (slow count) 3 Wall Walks 12 Single Arm… Strength Day! Warm Up:Run 1 Mile 2 Rounds 20 lunges 10 HR Push Ups 5 Strict Pull Ups Mobility:2 Rounds Prone PVC Lift Off 10xPipe Wall Squat (10x)Prone PVC Press Weekly Squats! 20 Unbroken Back Squats (135/105#)Strength:Hang Squat Snatch 5-5-5-5-3-3-3Superset… Murph is coming! Have you ordered your shirt yet?? Click here https://craftworksprinting.printavo.com/merch/crossfit-recoil-murph/Warm Up:20 Cal Cardio 40 Double Unders30 GHD Sit Ups 20 Air Squats Skill:2 Rounds (yes 2 rounds) Sled Push To EOB and Back Bear… Happy May!! Reminder dues went up $10 starting May 1st. Thanks for your understanding! Warm Up:Run 800m15 Air Squats 15 Sit Ups 10 Burpees Mobility:Samson Stretch Criss Cross (20x)Pigeon (45 sec each leg)Strength:Bear Complex! 5-4-3-2-2-2WOD:21-15-9 reps…
Tuesday 5-17-22
Monday 5-16-22
Friday 5-13-22
Thursday 10-12-22
Wednesday 5-11-22
Tuesday 5-10-22
Monday 5-9-22
Saturday 5-7-22
Friday 5-6-22
Thursday 5-5-22
Wednesday 5-4-22
Tuesday 5-3-22
Monday 5-2-22
