Workout of the Day

St. Patrick’s Day Partner WOD

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up1:00/leg Couch Stretch 1:00/leg Pigeon Pose 1:00/arm Band Front Rack + x3 15 PVC Hing Drill (PVC on Back) 10 Squat Therapy w/ MB 5 MB CleanMetcon (AMRAP - Rounds and Reps)Saint Patrick's Day Partner WOD AMRAPx17...

CF 3/16/2019

FrictionCrossFit - CrossFitView Public WhiteboardCone Game Warm up (No Measure)"Cone Game" 3 rounds for max cones 2 Teams Start in opposite corner of same end of box Cones are laid out randomly in middle of floor On Go 1 person from each team goes at a time and can...

03/15/2019

FrictionCrossFit - CrossFitView Public WhiteboardWarm-upDynamic Warmup + Agility Ladder 5:00 + Yoga Flow! (5:00-8:00)CrossFit Games Open 19.4 (Ages 16-54) (AMRAP - Reps)3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing...

3/14/19

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)Dynamic - 8min + 1:00/side: couch pigeon lizard lateral shoulder openerMetcon (AMRAP - Reps)AMRAPx20 Competitive: 5 cal bike/row 10 box jumps 24/20 15 push-ups 20 sit-ups 25 RKB 53/35 1min rest...

3/13/19

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)12-9-6 PVC pass through Slam balls Ring row PVC OHS + 1:00/side banded OH distraction 1:00 empty bar OHS holdSnatch (5x1)1RM, Max out 15:00 capMetcon (Time)3 RFT Competitive: 500m row 30 alt. DB...

03/12/2019

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up (No Measure)AMRAP x 5 3 Burpee 6/side Walking Lunge 9 Ring Row + 1:00/side Piriformis Lax Ball Smash 1:00/side Lat RolloutMetcon (10 Rounds for reps)5 rounds: E2MOM x 5 Competitive: 2 rounds of Cindy: 5 Strict...