Workout of the Day

12/08/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODIn honor of Our Marine today, Staff SGT Daniel Hansen, who was killed on Valentines Day 2009, what is your Favorite love song?Warm-upDynamic 8:00 + 1:00/side Scorpion 90/90 Doorway + 1:00 updogHansen (Time)5 Rounds...

12/07/19

FrictionCrossFit - CrossFitView Public WhiteboardQODWhich leftovers did you most enjoy after thanksgiving?Warm-up (No Measure)2 Rnds 10 Jumping squats 10 WB 10 Sit ups PS keep this equipment...You need it for the WOD 1 Min each Banded child's pose pike pose/banded if...

12/6/19

FrictionCrossFit - CrossFitView Public WhiteboardQOD#BSFWarm-up (No Measure)15-12-9 pass throughs push ups dragon flags slam balls + 1min/side: lizard post shoulder openerRope Climbs (x4)x4 3 box rope foot holds - can lift off box 2 jump to J-hook 1 legless rope climb...

12/5/19

FrictionCrossFit - CrossFitView Public WhiteboardQODInspirational quote that has stuck with you?Warm-up (No Measure)50 SU + x3 10 goblet squats 26/18 5/arm kb high pull 5/arm kb push press + 50 SU + 1min/side: pigeon banded OH stretchSnatch (x5 climbing)x5 3 Pendlay...

12/04/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODDo you use supplements? (Protein, whey, casein, aminos, etc..)Warm-up30-20-10 Scap pull up Scap push up Hollow hold (in seconds) Arch hold (in seconds) Walking lunges + 1:00/side banded lat distraction tricep wall...

12/03/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODDo you use caffeine (coffee, preworkout, etc.) Why and when?Warm-upAMRAP x 3 each: - Front Scale Leg Lifts (alternate legs) - Back Scale Hinges (alternate legs) - AKB (light KB) - Zone 1 Monostructural + 1:00/side...