WOD

Silver Creek Crossfit – CrossFit Warm-up Warm-up (No Measure) 500-m Row 200-m Farmers Carry (light pair of DBs) 10 DB Cuban Presses (https://youtu.be/a_HaDGJOly0) 10 DB... Read More

Silver Creek Crossfit – CrossFit Warm-up Warm-up (No Measure) Run 400 m together, throwing a Med Ball back and forth. P1: 30 sec. of 3-point... Read More

Silver Creek Crossfit – CrossFit Warm-up Warm-up (No Measure) 10 reps each, Junkyard Dog Warm-up (https://youtu.be/-nEX9A3TsDM) in partners or as an individual with an Over-under... Read More

Silver Creek Crossfit – CrossFit Warm-up Warm-up (No Measure) 6 reps at each position of Jami Squat Drill (https://youtu.be/w1INmNT3_2I) (BB on back) 6 Warrior Pose... Read More

Silver Creek Crossfit – CrossFit Warm-up Warm-up (No Measure) Round 1: Row 250/200 m or Run 200 m 15 Kick-backs 15 DB/KB Swings 15 Step-ups... Read More

Silver Creek Crossfit – CrossFit Warm-up Warm-up (No Measure) P1: Play Fish Game (https://www.concept2.com/service/monitors/pm5/how-to-use/fish-game#:~:text=The%20Fish%20Game%20teaches%20you,plummeting%20to%20the%20ocean%20floor.) on the Rower P2: Perform the following: 5 reps Hip Flow... Read More

Silver Creek Crossfit – CrossFit Warm-up Warm-up (No Measure) Relay Races: Set up a course roughly 30-40 m long (15-20 m down + 15-20 m... Read More

Silver Creek Crossfit – CrossFit Warm-up Warm-up (No Measure) Push-up Wave Game Project Double-unders – Session #6 Decreasing Rest Double-unders: 4 x 65% of DU... Read More

Silver Creek Crossfit – CrossFit Warm-up Warm-up (No Measure) 30 sec. at each station: Plane Crash Stretch (https://youtu.be/5Djx2-hBnHU) Spider Man Stretch (each side) Leg Swings... Read More

Silver Creek Crossfit – CrossFit Warm-up Warm-up (No Measure) Row 250 m/Run 200 m Then, 3 rounds: 1 min. Calf Roll-out on KB (30 sec.... Read More