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Archive for category: WOD
Jul
17
2024

CFSBMetcon – Thu, Jul 18

CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) wall ball thoracic wall ball spinal rotation 90/90 + heel tap plank to downdog medball deadlift 90/90 + lunge plank to pike medball front squat Metcon (Time) For Time: 100ft Wall Ball Lunge (20/14) 50 Hang Wall Ball Cleans (20/14) 100ft Wall...

Jul
16
2024

CFSBMetcon – Wed, Jul 17

CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) lacrosse ball calves/knees/shins 3 position couch stretch bike arms only :30 knee circles toe raises 10 little hops 10 big hops 10 alt box step ups bike legs only :45 10ea kb knee lift 10 straight leg sit ups bike 1:00 5 box jumps 5. sit-ups...

Jul
15
2024

CFSBMetcon – Tue, Jul 16

CrossFit Steamboat – CFSBMetcon Warm Up (No Measure) lacrosse ball bottom of feet/achilles 50′ tippy toe 50′ heel 50′ feet out 50′ feet in 50′ outside of feet 50′ inside of feet 100′ karaoke 100′ skip 100′ backward skip 100′ backward...

Jul
14
2024

CFSBMetcon – Mon, Jul 15

CrossFit Steamboat – CFSBMetcon Warm-up (No Measure) bike/ski 1:00 foam roll thoracic/lats :35 second deadhang 8ea shoulder series – heavier 10 up/downs 10 ring rows :35 second lat active 8ea shoulder series – heavier 3 pause burpees 5 jumping pull-ups bike/ski 1:00 foam roll quads...

Jul
13
2024

CFSBMetcon – Sun, Jul 14

CrossFit Steamboat – CFSBMetcon Workout Option 1 Girl on Fire (Time) Freedom (RX’d) 5 rounds 300/250m Row 10 Devils Press (50s/35s) (KG conv: 22.5/15 DBs) Independence 5 rounds 300/250m Row 10 Devils Press (35s/25s) (KG conv: 15/10 DBs) Liberty 5 rounds 250/200m Row 8 Up Down Dumbbell Cl...