Workout of the Day

CF 1/21/2019

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up1:00 Plank 100 Single Under 1:00 Plank + Calf Stretch UpdogMetcon (AMRAP - Reps)Competitive EMOMx10 1- 10 Burpee 2- 20 DU Recreational EMOMx10 1- 7 Burpee 2- 10 DU Lifestyle EMOMx10 1- 5 Burpee 2- 5 DU or...

1/20/19

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)Dynamic - 10min + 1:00/side couch 1:00/side banded OH distraction 1:00 OH squat holdJenny (AMRAP - Rounds and Reps)20-Minute AMRAP of: 20 Overhead Squats, 45# 20 Back Squats, 45# 400m RunIn honor of...

GC 1/19/2019

FrictionCrossFit - Gymnastics ClubView Public WhiteboardWarm-upPec Minor External Rotator Tricep Bicep Bumper 50 Pike Sit Leg Extensions 2:00 Pike Stretch x4 Forward Roll to Hang Maintaining False Grip followed by kip to support w/ false grip (stay on rings) or x4 3...

Victory Kid Barbell

FrictionCrossFit - Barbell ClubView Public WhiteboardWarm-upCatalyst Warmup + 15 Kang Squats + MobilitySnatch (Attempt 1RM)Clean and Jerk (Attempt 1RM)

01/19/2019

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up3 sets: Abmat Pass Game + 1:00/side Forearm Lax Ball Smash 30/side Banded Hip FlexionGymnasticsEMOM x 12 1- 8 Burpees 2- :30 Plate Pinch 3- 1 Rope Climb/3 Rope Pullups/1 Jump to J-Hook *work on rope climbs when...

01/18/2019

FrictionCrossFit - CrossFitView Public WhiteboardBack Squat (10x1, climbing)EMOM, 1 REP EVERY MINUTE, CLIMBINGWarm-up3 rounds: 5 Kang Squats 5 Jump Squats :10 Ring Top Support Hold :10 Ring Bottom Support Hold 10 Band Pull Aparts + 1:00 Ring SH Ext 1:00/side Banded...