Workout of the Day

12/02/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODFavorite hot beverage for those cold fall/winter days?Warm-upAMRAPx6 4 Kang squats (35/26#) 6/side KB row 8/side KB Push Press + 1:00 Frog Stretch w/ hands behind shoulder (front rack emphasis) 1:00/side Box...

12/1/19

FrictionCrossFit - CrossFitView Public WhiteboardQODWhat is your favorite Christmas song?Warm-up (No Measure)x3 60' high knees 60' butt kickers 60' A skip 10 scap pull ups 10 scap push-ups + 1min/side: box hamstring banded shoulder ext pec smashJared (Time)4 Rounds...

11/30/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODFavorite and least favorite Disney movieWarm-upSlam ball tic tac toe!!! *losing team does 5/leg jumping lunges + 1:00/side box hamstring 50/leg banded hamstring floss 1:00/side trap scrubDeadlift (2x4 )2x4 @ 60%...

11/29/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODBright Spot Friday!!Warm-up3 Rounds: 5 Push ups :10 bottom push up hold :30 Ring shoulder ext. 10 KB Pull over 5/leg Split squat + 1:00/side pec smash tricep smash + 1:00/side lizard pigeonBench Press (2x4)2x4 @...

11/28/2019

FrictionCrossFit - CrossFitView Public WhiteboardWarm-up5:00 Supine Belly Breathing to expand the stomach + Eat 3,500 kcal + AMNAP X 20 Thankful for #FricNation

Shauna 11/28/19

FrictionCrossFit - ShaunaView Public Whiteboard