Workout of the Day

11/27/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODWhat are you thankful for? :)Warm-up3 rounds: 5 Air Squat (:05 down) :10 Knees into Elbows Squat Stretch :30/side Lizard Pose 5 Squatting J-curl @ 26/18# + 1:00/side Hurdler StretchBack Squat2x4 @ 60% 2x4 @...

11/26/19

FrictionCrossFit - CrossFitView Public WhiteboardQODWhat is your go to thanksgiving meal?Warm-up (No Measure)Dynamic - 8min + 1min/side: Banded hip flexor Banded hamstring flossMetcon (Time)6 RFT: .2 bike sprint 2min rest *Partner up. This is a max effort sprint every...

11/25/19

FrictionCrossFit - CrossFitView Public WhiteboardQODWhat is a strategy session? Why is it important?Warm-up (No Measure)2min zone 1 pace with what you'll use in WOD + x3 10 kang squats 10 push-ups 10 ring rows + 1min/side: couch pigeon 1min: ring shoulder ext.Metcon...

11/24/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODIf you could never hear one song again, what would it be?Warm-up8:00 Dynamic Warmup + 2:00 of Shoulder Mobilization Athlete's Choice 2:00 of Hip Mobilization Athlete's ChoiceCarse (Time)For Time: 21-18-15-12-9-6-3...

11/23/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODSuper hero power you would NOT want to have??Warm-upPartner Pacer Pace: 250m Row or .4 Bike Movements: -Ring row -RKB (35/26#) -Empty bar good morning -Walking Lunges 1:00/side box hamstring banded shoulder ext. +...

11/22/2019

FrictionCrossFit - CrossFitView Public WhiteboardQODBright Spot Friday!!Warm-upx3 5 inch worms 10 sotts press (empty bar) 15 pass throughs 5/leg box step up + 1:00/side banded OH 90/90 doorway trap smash + PVC Snatch Warm up 3x 5 each: High Hang High Pull Hang to...