WORKOUT OF THE DAY

GET YOUR DAILY CROSSFIT WORKOUT OF THE DAY (WOD) FROM THE EXPERTS AT CROSSFIT RECOIL.

Tuesday 5-17-22

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…

Monday 5-16-22

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 5-13-22

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…

Thursday 10-12-22

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…

Wednesday 5-11-22

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) 

Tuesday 5-10-22

Tuesdays are for Tacos, and double unders 😉 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 5-9-22

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…

Friday 5-6-22

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…

Thursday 5-5-22

Make sure to order your Murph Shirt by 5/9 🙂 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…

Wednesday 5-4-22

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…

Tuesday 5-3-22

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…

Monday 5-2-22

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…

1 2 16