Partner WOD

CrossFit Inventive – CrossFit Warm-up 10 Leg swings F/L 1 lap Inchworm 1 Push up 1 Lap Spiderman Lunge 2 Laps High Knees 2 laps Butt Flicks 2 laps Side […]

Friday

CrossFit Inventive – CrossFit Warm-up 2:00 Machine Frog 2:00 Couch 1:00 e/s Wrist 0:30 e/s Table Top 0:30 Front Rack 0:30 Ankle Mobility 0:30 e/s Calf 0:30 e/s Calf Pumps […]

Pure Conditioning

CrossFit Inventive – Pure Conditioning Warm-up Warm up: 4 Rounds: 10/7 Cal Machine 10 Scorpions F/B 10 Banded Good mornings 10 Hollow Rocks 6 Push-up 6 Slow Alt Cossack Squats […]

Thursday

CrossFit Inventive – CrossFit Warm-up Banded Shoulder Mobility Red Banded Pull aparts x 20 Red banded Pass Throughs x 10 Red banded Press x 10 E/s —– 1 Lap Inchworm […]

Pure Conditioning

CrossFit Inventive – Pure Conditioning Warm-up 2:00 Machine 20 Banded Pull aparts 10 Pass Throughs 10 Press E/S 3 Inchworm 1 Push up 30 sec Spiderman lunge hold with Rotation […]

Olympic Lifting

CrossFit Inventive – Olympic Weightlifting Warm-up 2:00 Machine Front Rack 0:30 Puppy Dog Pose 0:30 Twisted Cross 0:30 —– Frog 1:00 Couch 1:00 e/s Lower Back 0:30 e/s Banded Ankle […]

Wednesday

CrossFit Inventive – CrossFit Warm-up 2:00 Easy on Machine 20 Scorpions F/B Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s Spiderman Lunge Hold 0:30 e/s 10 Slow Alt Cossacks Twisted Cross […]

Tuesday

CrossFit Inventive – CrossFit Warm-up 2 min machine 20 Scorpions F/B Lower back/Hipflexor 0:30 e/s Glute 0:30 e/s 20 Banded SLDL 20 Banded Glute Bridges 20 Banded Pass Throughs 20 […]

Pure Conditioning

CrossFit Inventive – Pure Conditioning Warm-up 1:00 Min Machine 10 Leg Swings Forward/Lateral 30 Calf Pumps Calf Stretch 0:30 e/s 5 Inchworm 1 Push up 20 Banded SLDL ——- Warm-up […]

Monday

CrossFit Inventive – CrossFit Warm-up 10 Leg Swing F/L Standing Quad Stretch 0:30 e/s 10 Forward and Reverse Arm Circles Pec Stretch on Upright 0:30 e/s Lat Stretch on Upright […]