CROSSFIT WORKOUTS

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

A CrossFit warm up typically consists of a mix of cardio and mobility exercises, such as running, jumping, stretching, and squatting. The purpose of the warm-up is to increase the blood flow, activate the muscles and joints, prevent injuries, and improve performance. A CrossFit warm up usually lasts about 15 minutes and is followed by the workout of the day, or WOD, which is different every time. A CrossFit warm up is a challenge for the body and mind, but also a fun and rewarding experience.

Tuesday 6-11-24

Kids Camp Starts Today! Warm Up:18 Cal Cardio EMOM for 5 Min 4 Burpees 7 KB Swings Strength:EMOM for 10 min 1 Squat Clean Thruster **1st 5 min at 1 weight then you can add for the…

Monday 6-10-24

2 Vaults Left! #23Warm Up:Run 800m20 Walking Lunges 10 OH Squats (PVC)1 Min Max Reps Burpees Mobility:Half Squat Full Rotation (5x each side)Seated Wall Slides (12x)Wall Butterfly (45s)**No skill today… warm up…

Thursday 6-6-24

EMOM Lift! Warm Up:2 Rounds 15 Cal Cardio 20 Walking Lunges 10 Jumping Pull Ups Strength:EMOM for 10 Min 1 Hang Squat Snatch **add weight after a few rounds if you want. Just make sure to keep…

Wednesday 6-5-24

Skill Day! Warm Up:Row 500m6 Inch Worm with Push Up10 Burpees 10 Thrusters (light barbell)**Max Reps in 1 Min: Ground to OH with Plate  Mobility:Pigeon Hinge Off Box Banded Lat Stretch WOD: (in any order)Timed Mile…

Tuesday 5-4-24

Last Day of School for some of our kiddos! Warm Up:Run 400mEMOM for 5 min 8 DB Snatch 6 Single arm Thrusters (light)Skill:Let’s try some “Drop Sets”2 Rounds with rest in between body…

Monday 6-3-24

It’s June!!! Warm Up:Run 800m15 OH Squats (PVC)20 Sit Ups 10 Burpees We are going to sprinkle in “1 min max effort” warm ups throughout June! **1 Min Max Strict Pull Ups (use band!) Mobility:Butterfly…

Friday 5-31-24

Happy Friday Warm Up:Run 800m15 Air Squats 20 Sit Ups WOD:Open Gym Fridays! Create your own workout or make up one you missed this week! (murph?)Practice a lift or skill … work on that…

Thursday 5-30-24

May is coming to an end… June gloom here we come :/Warm UpRow 500mEMOM for 5 Min 8 KB Swings (light)5 Push Ups **Max Sit Ups in 1 Min Skill:10 Handstand Push Up…

Wednesday 5-29-24

What should our next strength focus be??Warm Up:Run 400m20 Cal Cardio 6 inch worm with push up 20 Walking Lunges **1 Min Max Reps KB Swings (light)Mobility:Pigeon1/2 Lotus on wall Banded OH Fixer Strength:Complex 3 Deadlifts…

Tuesday 5-28-24

Well Murph went Great yesterday!! Warm Up:Rum 400mEMOM for 5 Min of10 DB Snatches 4 Burpees **1 Min Max Double Unders :)Strength:Push Press 8-5-5-3-3Jerks 5-5-3-3-3 WOD:AMRAP IN 12 Min of:10 Hang Clean and Jerks (115/75#)2 Rope…

Friday 5-24-24

Friday Open GYM!! Warm Up:Row 800m20 Lunges 20 DB Snatch (light)WOD: OPEN GYM! Monday is Murph! You can do it today if you can’t make it Monday (tho it is much more fun as…

Thursday 5-23-24

Ready for a long weekend! Warm Up:2 Rounds 12 Cal Cardio 15 KB Swings (light)10 Knee To Elbow **1 Min Max Push Ups or Burpees Skill:Cardio Time:1 Min on 1 Min off for 12 Min **keep…

Wednesday 5-22-24

Strength Day RE-TEST!Warm Up:Run 400mRow 500m6 Inch Worm Push Ups 8 Burpees **1 Min Max Air Squats Mobility: Banded Pass Thru in Squat Pos.Banded Squat On Wall Cross Side To Side Strength:Front or Back Squat 1 Rep…

Tuesday 5-21-24

Memorial Day Weekend is coming! Monday 7:30 and 8am Murph times, we are closed the rest of the day! Warm Up:Run 400mEMOM 5 Min 10 Lunges 10 Jumping Jacks **1 Min Max Push Ups Skill:2…

Monday 5-20-24

Murph is Next Monday 7:30am and 8am start times!Warm Up:Run 800m15 Air Squats 20 Sit Ups10 Burpees **1 Min Max Air Squats Mobility:Knight On Box Frog Rotation (5 each side)OH Activation in Squat Position Strength:Power…

Friday 5-17-24

Friday’s Are Open Gym! Warm Ups:Row 1609 m…Stretch and Foam Roll WOD:Open gym on Fridays! The gym opens from 5am-9am and 4-6pm for you to use! Make up a workout you missed or…

Thursday 5-16-24

Who loves WALL BALLS! Warm Up:Run 400mEMOM for 5 Min 5 Burpees 1o Push Press (DB Light)**1 Min Max Push Ups Skill:Bench Press Day Work up to a heavy set of 2 reps 8-5-5-3-2 WOD:AMRAP in 16…

Strength Day! 5-15-24

Strength Day! Warm Up:Run 800mSki 600m10 PVC Pass Thrus 10 Good Mornings (pvc)**1 Min Max Air Squats Mobility:Hinge On Wall Big Turn Back Stretch Down Dog Into Cobra Strength:Front OR Back Squats (with pause in bottom…

Tuesday 5-14-24

Murph is Coming! Memorial Day 7:30am or 8am! Warm Up:Row 600m2 Rounds 10 KB Swings 6 Inch Worm with push up **1 Min Max Push Ups Skill:2 Rounds 2 Wall Walks 10 Chest to Bar Pull Ups Warm…

Monday 5-13-24

Hope everyone had a nice Mother’s Day! Warm Up:Run 800m15 OH Squats (pvc)20 Sit Ups 10 Burpees**1 Min Max Air Squats Mobility:Half Squat Full Rotation Full T-Hip Opener Seated Wall Slides Strength:2 Deadlifts + 2 Hang…

Friday 5-10-24

Nikki is coaching this afternoon! Come hang out and help remodel the gym! Warm Up:Run 800m Row 800m10 Burpees sFoam roll and stretch WOD:Friday’s are OPEN GYM! Make up a workout you missed…

Thursday 5-9-24

Murph Prep! Warm Up:Run 400mEMOM for 5 Min 8 DB Snatch 10 Sit Ups **1 Min Max Push Ups Skill/Strength:Deadlifts 8-8-8-8-8 Seated Shoulder Press (on rig)8-8-8-8-8 **Do 1 set of deadlifts then 1 set of shoulder press WOD:AMRAP in…

Wednesday 5-8-24

Strength Day!Warm Up:Row 400mRun 400m30 Jumping Jacks 20 Sit Ups 20 Walking Lunges **Max Air Squats In 1 Min Mobility:1/2 Lotus on wall Pigeon Banded Lat Stretch Strength:Back Squats 3-3-3-3-3**warm up to HEAVY then hit all 5 sets…

Tuesday 5-7-24

Well yesterday was fun! ;)Warm Up:2 Rounds 12 Cal Cardio12 Kettlebell Swings (light)12 Row on Barbell (on rig) **Max Push Ups in 1 Min Skill:Push Sled to end of building and backWalking Lunges…

Monday 5-6-24

Vault # 18… only 6 vaults left! Warm Up:Run 800m 15 OH Squats (pvc)20 Sit Ups 10 Burpees 1 Min Max Air Squats Mobility:Full Side Stretch Crossed Prayer Back Stretch Strength: Warm up:Clean and jerk, Snatch, Squat Clean Thruster WOD:For…

Thursday 5-2-24

Bench Press!!! Warm Up:21 Cal Cardio 20 Double Unders 10 Burpees 10 Push Ups **1 Min Max Push Ups Skill:2 Rounds 20 Tricep Ext (with DB)20 Front Plate Raises 20 Alt Curl Press w/ DB WOD:3 Rounds for time…

Wednesday 5-1-24

Happy May! Warm Up:Run 800mRow 600m20 Walking Lunges 20 Sit Ups ** 1 Min Max Air Squats Strength: 4 Rounds Max Reps Back Squats **warm up to 75% of your 1 rep max then complete 4 attempts…

Tuesday 4-30-24

Last Day of April Burpees Warm Up:2 Rounds Row 200m12 KB Swings (light)12 Thrusters (light)**1 min Max Burpees Skill:2 Rounds 20 Banded Reverse Lunges (see insta)15 Barbell Bicep Curls 20 Ceiling Crunches (with Barbell)WOD:For Time:10…

Monday 4-29-24

Say goodbye to April Burpees… and Hello to May Squats and Push Ups :)Warm Up:Run 80015 OH Squats (pvc)20 Sit Ups 15 Push Ups **MAX BURPEES in 1 Min Mobility:Pigeon Back Roll in OH…

A CrossFit daily workout or Workout of the Day, is the main part of the program, and it changes daily. The WOD can be a set of exercises to complete as fast as possible, several rounds to do in a given time, or a combination of both. The WOD can also be scaled or modified to suit different levels of fitness and abilities. The WOD is designed to test and improve your strength, endurance, power, speed, agility, and coordination.

Cardio WOD

You can do a cardio WOD at any time, anywhere, and with any equipment or none at all. You can also customize it to suit your needs and preferences, by choosing the exercises, the duration, the intensity, and the format that works best for you. Remember to warm up properly before doing these series of exercises, and to cool down and stretch afterwards. Also, listen to your body and adjust the intensity and the volume according to your fitness level and your recovery. And most importantly, enjoy the process and have fun!

By following our daily CrossFit routines on our website, you save time and effort, so you can focus on challenging yourself and achieving your fitness goals. The CrossFit WOD of the day is a fun and exciting way to try different exercises and see how you perform and improve each day. No matter your level, you can scale the WOD of the day to suit your abilities and goals. Push yourself out of your comfort zone by doing workouts that are constantly changing and targeting different muscles and techniques, with Crossfit recoil.

A CrossFit warmup precedes the crossfit WOD of the day. It typically consists of three parts: a general warmup, a specific warmup, and a skill warmup. The general warmup is meant to raise your heart rate and get your blood pumping. The specific warmup targets the muscles and joints that will be used in the workout. The skill warmup is meant to practice and refine the technique and coordination of the movements that will be performed in the workout.

Back Squat Warm Up Crossfit

Get ready to smash your back squat PRs with the comprehensive warm-up that Crossfit Recoil's seasoned coaches prepare for you. A thorough back squat warm up crossfit is essential for a successful lifting session, enabling efficient and safe movement under heavy loads. From dynamic stretches to corrective movements, we ensure you're primed and prepared to tackle any weight on the bar. Contact us and elevate your lifting game with our proven movement prep strategies at Crossfit Recoil.

The CrossFit WOD of the day creates a dynamic, engaging environment, pushing you to new heights. Don’t forget to start with a proper Crossfit warm-up, and remember, when facing overwhelming challenges, prioritize safety by focusing on breathing, quality, and modifying movements if needed. CrossFit is about pushing boundaries while ensuring well-being. Embrace modification and relentless progress—you've got this!

If you are hesitant to join CrossFit because you think you are not fit enough, I have some news for you: CrossFit humbles everyone every day. This is a well-known truth among CrossFiters. Ask the fittest person at our gym about their first workout. You'll hear stories about quitting, almost throwing up, and being shocked at the beginning. Don't let your fear stop you from joining our daily CrossFit routines, and start this empowering together at CrossFit Recoil.

Even with limited time, your fitness goals don't need to wait. CrossFit WODs focus on functional movements and high-intensity intervals, maximizing results in minimal time. With flexible CrossFit workouts ranging from 15 minutes to an hour, it adapts to your schedule, ensuring you can fit in a sweat session anywhere, anytime. Turn your busy lifestyle into a powerhouse of productivity with CrossFit Recoil.

Wod

Crossfit Recoil understands the power of commitment and convenience. Our daily WODs (Workouts of the Day) are meticulously crafted to challenge you, push your limits, and help you achieve your fitness goals. By following these daily CrossFit workouts, you save time and effort, allowing you to focus solely on pushing yourself to new heights. Whether you're a seasoned CrossFitter or just starting your journey, our supportive community welcomes you with open arms. Come and try a complimentary WOD, immerse yourself in our energetic atmosphere, and discover why Crossfit Recoil is where commitment meets convenience.

Each day, we tailor our routines to target different muscle groups, ensuring a well-rounded fitness regimen. Incorporating exercises like the Bench Press WOD, we challenge and strengthen your body in new ways every session. From chest to arms, back to core, our diverse workouts keep you engaged and progressing towards your fitness goals. Join us at CrossFit Recoil and embrace the variety and intensity of our daily routines.