CrossFit West Sacramento

Category: Content
Type: Blog Article

Generated 1 month ago

New blog articles detected

  • 20161228

    CrossFit West Sacramento – WOD Warm-up CFWS General WU-2 (No Measure) 20 Jumping Jacks 10 Tuck Jumps Side Shuffle (right) 10 Tuck Jumps Side Shuffle (left) 10 PVC SPT 10 PVC Good Morning 10 PVC OHS 10 PVC Pressing Snatch Balance (3 – 5 sec descent) ————————————— High Knees Butt Kickers Sampson Stretch Hip Gainers […]

  • Speed WOD-12/27/2016

    CrossFit West Sacramento – Speed WOD Metcon (AMRAP – Reps) For Reps: 1:30 of AMRAP of Bar Facing Burpees Rest 1 minute 1:30 of AMRAP Squat Cleans Rest 1 minute 1:00 of AMRAP of Bar Facing Burpees Rest :30 1:00 of AMRAP Squat Cleans Rest :30 :30 of AMRAP of Bar Facing Burpees Rest :30 […]

  • 20161227

    CrossFit West Sacramento – Clark Pacific West Sac Warm-up CFWS General WU-4 (No Measure) Toy soldier Diagonal Line Hops 20 Wall taps (plyo) 10 Lunge Jumps 10 Air squats 10 Squat Jumps 10 PVC SPT ————————— Burgener Warm-up Weightlifting Clean and Jerk (2-2-1-1-1-1) Metcon CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP […]

  • Mobility 12/27

    CrossFit West Sacramento – Clark Pacific Woodland —5-minute warmup coach’s choice –Lacrosse ball pec minor release (place LAX ball right on upper pec up against end of barbell, move scapulothoracic joint through range of motion) –foam roll/lacrosse ball active release of calves (place form roller right under belly of gastroc, apply pressure down by crossing […]

  • 20161227

    CrossFit West Sacramento – WOD Warm-up CFWS General WU-4 (No Measure) Toy soldier Diagonal Line Hops 20 Wall taps (plyo) 10 Lunge Jumps 10 Air squats 10 Squat Jumps 10 PVC SPT ————————— Burgener Warm-up Weightlifting Clean and Jerk (2-2-1-1-1-1) Metcon CrossFit Games Open 11.3 (AMRAP – Rounds and Reps) 5-Minute AMRAP of: Squat Clean, […]

  • 20161226

    CrossFit West Sacramento – WOD Warm-up CFWS General WU-5 (No Measure) – 500m Row – 5 Paralleltte Shoot Throughs – 10 Kipping Swings (scale to 30 sec cumulative static active hang) – 30 Sec Prone Plank – 10 Air Squats – 10 hollow rocks – 10 Superman Rasies Weightlifting Shoulder Press (5-5-5-5-5) Metcon Metcon (AMRAP […]

  • 12 Days of Christmas (CFWS Original)

    CrossFit West Sacramento – WOD Warm Up (No Measure) 10 minutes self guided warm-up (look at the workout below to determine what you need to do for yourself to get properly warmed up!!) Metcon 12 Days of Christmas (CFWS Original) (Time) 1 Pull-up (L) ——————————- 2 Handstand Push-ups 1 Pull-up (L) ——————————- 3 Deadlifts 315 […]

  • 20161223

    CrossFit West Sacramento – Clark Pacific Woodland Warm-up Hip Mobility (No Measure) – Seated Hamstring/Adductor Trigger using barbell (Low Rack) – V Stretch – Couch Stretch (High and Low) – Hip Flexor Trigger (4 quadrants → lacrosse ball on top of KB) – Pigeon on Box – Partner Hamstring PNF ( 5 sec ON, 5 […]

  • 20161223

    CrossFit West Sacramento – WOD Warm-up Hip Mobility (No Measure) – Seated Hamstring/Adductor Trigger using barbell (Low Rack) – V Stretch – Couch Stretch (High and Low) – Hip Flexor Trigger (4 quadrants → lacrosse ball on top of KB) – Pigeon on Box – Partner Hamstring PNF ( 5 sec ON, 5 sec OFF) […]

  • Speed WOD – 12/22/2016

    CrossFit West Sacramento – Speed WOD Metcon (AMRAP – Reps) Amrap 4 mins: -75 DU Buy In, then: -15 DL (185,133) -15 BFB Metcon (AMRAP – Reps) Amrap 4 mins: -75 DU buy in, then : -10 DL (225,153) -10 BFB Metcon (AMRAP – Reps) Amrap 4 mins: -75 DU buy in, then: -5 DL […]

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