Workout of the Day

11/20/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODWhat are the 9 foundational movements?Warm-upAMRAP x 7 10 Hamstring Walkouts 5/side Box Step Up (athlete's choice) 100 Single Unders + 1:00/side Iron Cross 1:00/side Couch Stretch 1:00/side Child's Pose w/ Shoulder...

11/19/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODWhat's your favorite benchmark WOD?Warm-up3 sets: 20 Air Squat 10 PVC Push Press 10/side Straight Leg Fire Hydrants + 2:00 Frog Stretch 2:00 Pike StretchThruster (4x5 2-for-1* @ 40% of Front Squat)2-for-1 =...

11/18/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODWhat separates CrossFit from doing your own routine (treadmill running, globo gym, etc.)Warm-up3x5 Each: High Hang High Pull Hang to Power Floor to Hang Floor to Power Push Press Tall Push Jerk + 1:00/side Banded SH...

11/17/19

FrictionCrossFit - CrossFitView Public WhiteboardQODFavorite song from High School?Warm-up (No Measure)x3 30 banded pull throughs 10 scap push-ups 10 jump squats + 1min/side: standing split pigeon 90/90 post + Take 8min to warm up to DL weightMcGhee (AMRAP - Rounds...

11/16/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODWould you rather explore the deepest depths of the oceans or outer space?Warm-upAb mat pizza game! *Penalty = 7 sit ups + 1:00 each updog childs pose + 1:00/side banded OH seated lat distractionSkillEMOMx12 1: 8/Side...

11/15/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODBright Spot Friday!! #BSFWarm-up3 Rounds: 30 Pass throughs 20 sec. HS Hold 10 Inch worms + 1:00/side OH Post Trap Smash Ant. Delt SmashShoulder Press (5x5 @40%)5-5-5 TempoMetcon (AMRAP - Rounds and Reps)AMRAPx10...