Workout of the Day

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll shoulders Overhead mobility 500m Row 3 rounds 10s bar hang 5 akbs 5 broad jumps 5 T push ups Prepare for workout warmup specific movements Metcon Metcon (Time) Da Chippa… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll back quads and hamstrings Couch Stretch 1m side 10 fire hydrants per side 10 dead bugs 10 scorpions 300m Row 15 air squats 10 push ups 10 ring rows 10… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Banded Lat Stretch Warmup 300m Row 2 rounds 10 push ups 30 sec plank 10 air squats Weightlifting Bench Press (5 sets 3 reps) Conditioning Metcon (Time) For Time 3… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Shoulders, Traps, Lats Lacrosse Ball Posterior Shoulder Hip Mobility 300m Row 50′ walking lunge with reach 15 air squats 10 alternating db snatch Weightlifting Snatch (20m EMOM, 1 snatch) build… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Hamstring Floss Stretch Warmup 2 rounds 250m Row 10 Russian KB Swings 53/35 Powerlifting Sumo Deadlift (3-3-3-3) build weight at own pace WOD Metcon (Time) 3 rounds 20 Sumo Deadlift… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll areas that may need attention, shoulders and glutes and quads have been used recently Warmup 200m Run 10 air squats 10 push ups 5 handstand kick ups 5 jump to… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll shoulders, lats Twisted Cross 20 scorpions Pec Minor release Plate rib smash Wrist stretch Banded OH mobility Warm up 25 med ball clean and press 20 plank shoulder taps 10… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll legs Discuss whether you prefer running or assault bike Hip Mobility Hamstring floss Let swings Lunge matrix 50′ lunge with oh reach Warm up 200m Run 20 wall balls Accessory… Read more »

Anniversary Party!

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Lizard Stretch Twisted Cross Leaning Tricep Cossacks Squat x6 200m Run 10 ring rows 10 air squats 10 push ups WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups… Read more »