WORKOUT OF THE DAY

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

Wednesday 10-5-22

Getting Ready for “Grace” 30 Clean and Jerks (135/95#)Warm Up:Run 400m1 Round20 Air Squats 20 Sit Ups Mobility:Side to SideSquat With PipeBack Stretch Samson Stretch Strength:Hang Cleans + Jerks 5-5-5-5-5-5Let’s Run 12 min 1-1-1Walk Jog Sprint 

Tuesday 10-4-22

Barbells for Boobs is coming up! Help us raise $1500!! https://campaign.forboobs.org/team/452356Warm Up:2 Rounds Run 200m15 Kb Swings 6 inch worm with push up Skill:2 Wall Walks 6 Handstand Push Ups 10 Chest to Bar Pull Ups WOD:AMRAP…

Monday 10-3-22

Happy Monday! Warm Up:Run 800m1 Round 15 OH Squats (pvc)15 Sit Ups 10 Burpees Mobility:Roll out GlutesPigeon Hinge off Box 5 Squat To Stand Strength:Deadlifts 8-8-5-5-3-3-3WOD:For Time:Run 400m15 Back Squat (225/155#)Run 400m12 Back Squats Run 400m9 Back Squats

Friday 9-30-22

Did you sign up for the OPEN GYM package yet?? Only $30 add on and you can come workout any time you want! Ask Nikki Today Warm Up:Run 800m12 Slam Balls6…

Thursday 9-29-22

Barbells For Boobs… Oct 15th! Let’s help the fight of Breast Cancer! Please donate below or buy some raffle tickets for our give aways! https://campaign.forboobs.org/team/452356Warm Up:1 Round 25  Cal Cardio 15 KB Swings 10…

Wednesday 9-28-22

Strength Day! Warm Up:Run 200m2 Rounds 20 Air Squats 20 Sit Ups Mobility:Active FrogArmless Prayer Back Stretch Strength:15 Unbroken Strict Press Grab Some DB’s!4 Rounds 60 Sec Bicep Curls 60 Sec Push Ups 60 Sec Strict Press 200m Run 

Tuesday 9-27-22

Open gym has arrived! Add on access to the gym before/after/between classes for just $30 a month! Ask Nikki Today! Warm Up:Run 400mEMOM for 5 Min 12 Sit Ups 8 Lunges (in place) Skill:Sled…

Monday 9-26-22

Birthday week!!! Happy Birthday to Jamie and Mary! Hope you girls have a great week! Warm Up:Run 800m15 Air Squats 15 Sit Ups 10 Burpees Mobility:5 Squat To Stand Wall Hinge Hamstring stretch with band (laying…

Friday 9-23-22

Happy Friday! Open gym access starting October 1st!! miss a class, want to workout alone, practice lifting or skill… add open gym access to your membership!! Contact Nikki ASAP for info! Warm…

Thursday 9-22-22

Barbells for Boobs is coming Mark your calendars… October 15th 8am! Warm Up:Run 400mEMOM for 5 min 8 KB Swings 5 Push Ups Skill:Core Time!!2 Rounds 30 GHD Sit Ups 40 Russian Twist (med ball)10 V-Ups 1…

Wednesday 9-21-22

Strength Day! Warm Up:800m Run/Row/Ski1 Rounds 20 Push Ups 20 Sit Ups 20 Double Unders Mobility:Side to Side Pipe Squat with Rotation Wall Circles Strength:15 Unbroken Shoulder Press Thrusters 10-8-8-5-5-5-5Super Set 5 Squat Jumps (max height)

Tuesday 9-20-22

Open Gym Access is coming! Starting Oct. 1! Warm Up:2 Rounds 12 Cal Cardio 6 Inch Worm with Push Up 20 Lunges Skill:Cardio!! 1 min on 1 min off for 12 Min Max Calories (2 sets at…

Monday 9-19-22

Partner Festivus Competition! Let’s get signed up! https://festivusgames.com/info/162/Warm Up:Run 800m15 Air Squats 15 Sit Ups 10 Burpees Mobility Hinge Off Box Pigeon Prayer on roller Strength:Power Cleans 5-5-3-3-2-2WOD:7 Rounds for time of:3 Power Cleans (185/135#)9 Air Squats 3 Jerks (185/135)1…

Friday 9-16-22

Friday YEAH! Warm Up:Bear Crawl to End of Building Walking Lunges BackWOD:OPEN GYM!  Create your own masterpiece, make up a workout you missed this week, or practice a lift or skill! There will be…

Thursday 9-15-22

Want to workout but can’t make a class time… stay tuned… exciting things are coming 😉Warm Up:Row 800m2 Rounds 10 OH Squats pvc2 Wall Walks Skill:12 Pistols (Each leg)15 Slow Goblet Squats…

Wednesday 9-14-22

Strength Day! Warm Up:Timed 1 Mile Run **Let’s see where you are at! then… 20 sit ups 50 Double Unders Mobility:Side to Side Banded Tricep Stretch Shoulder Distraction PNF Shoulder Int Rotation Strength:15 Unbroken Strict Press Bench Press 10-8-8-5-5-5-5Superset with:3 Strict Pull…

Tuesday 9-13-22

 Warm Up:Run 400mEMOM for 5 min 10 KB Swings (light)5 Burpees Skill:2 Rounds 11 Arnold Press (seated on floor legs out straight)6 Knee to elbow-toes to bar- pull up 10 Handstand Push Ups WOD:4 Rounds…

Monday 9-12-22

Get signed up for Partner Festivus Competition! https://festivusgames.com/info/162/Warm Up:Run 800m15 Air Squats 15 Sit Ups 10 Burpees Mobility:Squat to Stand 5xWall Squat Hold 30 sec Pigeon Strength:ComplexDeadlift + Deadlift + Hang Squat Clean 3-3-2-2-1-1-1WOD:5 Rounds for time…

Friday 9-9-22

Friday Feels! Warm Up:Row 400mSled Push to EOB and Back 10 inch worms WOD: OPEN GYM! orMake up a workout you missed this week! There will also be options on the board! 

Thursday 9-8-22

Sign up for Festivus Yet?? Only a few spots left… grab a partner! Warm Up:Run 400mEMOM for 5 min 5 Push Ups 12 DB Snatch Squats! :Back Squats 8-8-8-8 *2 second pause at the bottom of…

Wednesday 9-7-22

Strength Day Warm Up:1 Mile Row/Bike/Ski15 Air Squats 40 Sit Ups Mobility:PNF EXT RotationGood Mornings Wall Hinge Roll over to V-Sit Samson Stretch Strength:15 Shoulder Press (Unbroken)Complex:1 Deadlift + 1 Hang Power Clean + 1 Push…

Tuesday 9-6-22

Hope everyone had a great weekend! Warm Up:2 Rounds 15 Cal Cardio 15 KB Swings 10 Negative Push Ups Skill:2 Rounds40 Walking Lunges (hold db’s in farmer carry position) 20 Deadbugs (slowly)12 Lat Raises out to…

Friday 9-2-22

Nikki’s Coach 7 and 8am today! Come lift or hang out! Warm Up:Run 1 Mile WOD:OPEN GYM!Make up one of your own or pick one you might have missed this week! There will…

Thursday 9-1-22

Happy September Warm Up:3 400m Row sprints ** under over: anything over or under 400m you owe me immediately in burpees Then:30 GHD Sit Ups 30 Back Ext Skill:2 Rounds 5 Handstand Push Ups 10 Chest to…

Wednesday 8-31-22

Strength Day Warm Up:800 Run/Ski/Row EMOM for 6 Min 8 air Squats 5 Pull Ups Mobility:PNF Shoulder Ext Rot Wall Tricep Stretch Squat to Stand PigeonStrength :15 Unbroken Shoulder Press Front Squats:8-8-8-5-5-5-5Superset with:20 Sec Handstand Hold (extra credit= shoulder taps) 

Tuesday 8-30-22

Festivus is coming! Oct. 22 here at Recoil. Sign up today for a spot and a free shirt!https://festivusgames.com/info/162/ Warm Up:2 Rounds Run 200m10 Push Press (light)10 Push Ups 16 Lunges Skill:2 Rounds Sled Push to…

Monday 8-29-22

Time to Practice! Warm Up:Run 800m12 OH Squats (pvc) 15 Sit Ups 10 Burpees Mobility Squat to stand pigeon Banded Squat on WallStrength (todays focus)Clean and Jerk **thats right, full squat clean then jerk4-4-3-3-1-1-1WOD:AMRAP in 12 Min of:40…

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