Workout of the Day

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Discuss why CrossFit is awesome Couch stretch Banded Hip mobility 5 slow air squats 10 fast air squats Warmup 20 burpees 20 straight leg situps 20 hip kips Weightlifting Back… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Topic of discussion, How no Husker team will ever be as good as 94-95 20 torso rotations 10 hip circles r/l Shoulder circles 10 Elbow / wrist circ 10 10… Read more »

Sat CrossFit

CrossFit Millard – CrossFit Weightlifting Muscle Snatch (15 min to find 3 rep max) Conditioning Metcon (Time) 4 rounds 15/10 cal Abike 5 snatch 8 bar lateral burpees Rest 2:00m

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll, casual conversation Leg swings on rig Twisted Cross 200m Run 3 rounds 50′ lunge with twist 5 push ups then hold plank for 15 sec 5 Half kneeling shoulder press… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Banded Hamstring Leg Lock lockouts 20 backburns 30 scorpions 20 deadbugs 20 birddogs 3 rounds 10 single leg glute bridge per leg 1:00m elbow plank (or attempts) 10 alternating t-pushups… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Quads and Hamstrings Banded Hip Mobility & Hamstring Floss Warmup 3 rounds 10 Medicine Ball Slams 50′ MB OH Walking Lunges 10 Medicine Ball Cleans Weightlifting Back Rack Lunge (4… Read more »

CrossFit Tuesday

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Twisted Cross Couch Stretch Warmup 30 sec amrap of each push ups butterfly situps air squats Accessory Work 3 rounds 10 hammer curls 8 chain saw rows 10 lat pull downs with… Read more »

Labor Day

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Lizard Stretch Hamstring Stretch Twisted Cross Tricep Stretch Warmup 2 rounds 10 burpees 10 sit ups 10 air squats WOD Bull (Time) 2 Rounds for time of: 200 Double-Unders 50 Overhead Squats,… Read more »

Sunday CrossFit

Announcements 9AM FREE LABOR DAY WORKOUT 9AM IS THE ONLY CLASS MONDAY CrossFit Millard – CrossFit Metcon (No Measure) 30m Walk or Bike no electronics and enjoy nature!

Saturday CrossFit

Announcements 9AM FREE LABOR DAY WORKOUT 9AM IS THE ONLY CLASS MONDAY CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll shoulder warmup -arm circles, elbow, wrist 3 rounds 10 ghd hip extension 10 alt db snatch Weightlifting Hang… Read more »