Thursday, March 1st: CrossFit


Thursday, March 1st: CrossFit

Alpine CrossFit – CrossFit

View Public Whiteboard


Congratulations to Team In WOD We Trust for taking 1st place in the In-House Team Competition for Week 1! Bunz & Guns is in 2nd only by 1.5 points and WB Deep is in 3rd by half a point behind Bunz & Guns! It’s going to be a close competition to the final WOD!


Full Body Warm-up E (No Measure)


1:00 Couch or Pigeon Stretch per side (athlete choice)

1:00 each way on 3-way overhead mobility


2 Rounds

10 Air Squats

10 Push-Ups

10 Scorpions on Stomach (5/side)

10 Front Squats w Empty Bar

10 Kips on Rig or 10 Pull-Ups


Metcon (Time)

For Time:

1500m Row

-Every 300m= 2 Wall-Walks

Strength (not for time)

A1: Split Squat (Farmer Carry) (12-12-12)

In a Lunge position, go up and down on one side for he entirety of repetitions before switching. Start with non-dominant leg forward.
Rear foot Elevated

6 ea. Leg

Farmers Carry; 3131 Tempo

A2: Good Mornings (8-8-8)

Sumo-Stance w/ Plate Hug

Slow and Controlled

A3: Weighted Plank (45-45-45s)

Cool Down

Metcon (No Measure)

Cool-Down Serie:

Banded Hip Capsule Stretch x 60s ea. Leg

Banded OH Stretch x 30-45s ea. Arm

Accumulate 20 Scap-Retraction Push-Ups

Accumulate 90s Top of Hip Thrust Position

Extra Gains

Spend any extra time mobilizing and focusing on feeling good for Friday! Open WOD 18.2 is announced tonight!