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TrueFIT Athletics

WORKOUT OF THE DAY

Yoga for the CrossFitter

What is yoga? Here In the Western Hemisphere the term  “yoga” often denotes a modern form of Hatha yoga and a posture-based physical fitness, stress-relief and

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Sunday

CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Plank Hold Immediately Into… AMRAP x 5 MINUTES 20 Mountain Climbers 10 Air

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Sunday

CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 2 Sit-Ups 2 Push-Ups

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Saturday

CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 4 MINUTES 12 Air Squats +

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12 Days Of Christmas

CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) EMPTY BARBELL 5 Good Mornings 5 Back Squats 5 Strict Press 5 Deadlifts 5

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Friday

CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 2:00 Cardio Choice into… AMRAP x 3 MINUTES 10 DB Bent Over

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Trippy

CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 0:30 Row Easy Pace 0:30 Active Samson 0:30 Row Moderate Pace 0:30 Inchworm 500

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Thursday

CrossFit TFA – AT HOME View Public Whiteboard Daily-5 Warm-Up Warm-up (No Measure) 1:00 Cardio Choice into… EMOM x 2 MINUTES :30 Jumping Jacks :30

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You Up?

CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 0:30 Box Step Ups 0:30 Active Samson 0:30 Alternating Quad Stretch 0:30 Inchworm to

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Weapon Of Choice

CrossFit TFA – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1:00 Row Easy Pace 0:30 Alternating Reverse Lunges 0:30 Push Up to Downdog 1:00

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Run Then

CrossFit TFA – CrossFit Warm-up Warm-up (No Measure) 2:00 Cardio ……………….. 3 Rounds 5 Pushup to Inchworm 6 Slamball or G2OH 7 Hollow Rocks Metcon

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Sneaky 7’s

CrossFit TFA – CrossFit Warm-up Warm-up (No Measure) Dynamic ……………….. 10 Scap Retractions 10 Mini Kip Swings 5 Kip Swings 1-3 Strict Pull Ups 3

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CrossFit WOD, December 30, 2019

MondayWarm-upWarm-up2 ROUNDS:45 Bike10 Alt Spiderman Lunges10 Bootstrap Stretches5 Inchworms3 Burpee Broad Jumps THEN… 3 ROUNDS (W/ Empty Barbell)5 Snatch Grip RDLs5 Kang Squats5 Behind the

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CrossFit WOD, December 27, 2019

Daze HazeInspiration”Your life is a reflection of your habits. If you want different results, choose different habits.”-UnknownWarm-upWarm-upI. 3 SETS FLOW SQUAT WARM-UP10/8 Cal on Bike10

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CrossFit WOD, December 25, 2019

WednesdayWarm-upWarm-upAMRAP x 5 MINUTES5 Scap Pull-Ups5 Kipping Swings5 Inch Worms + Push-Up5 Jumping Squats5 Up DownsWorkoutBarbara (Time)Five Rounds for time:20 Pull-ups30 Push-ups40 Sit-ups50 Squats*3-minute rest

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CrossFit WOD, December 24, 2019

TuesdayWarm-upWarm-up2 QUICK ROUNDS…5 Bootstrappers10 Squat Jumps 2 QUICK ROUNDS…5 Push Ups10 Plank Shoulder Taps 2 QUICK ROUNDS…10 Empty Barbell Deadlift5 Muscle Clean + Push PressWorkout“12

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CrossFit WOD, December 13, 2019

Wendler Wk 3 Front SquatInspirationRECIPE: Bowtie Chicken Pesto: MACROS: 368 Calories/28g PRO/40g CARB/12g FAThttps://stayfitmom.com/bowtie-chicken-pesto/Warm-upWarm-upI. 2:00 EZ Warm-up on the Bike (blood flow!) II. 3 SETS10

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CrossFit WOD, December 12, 2019

MudbogInspirationRECIPE: Roasted Butternut Squash Soup: MACROS: 132 Calories/2g PRO/18g CARB/6g FAThttps://stayfitmom.com/roasted-butternut-squash-soup/Warm-upWarm-upI. Game Day II. 2-3 ROUNDS…10 Bootstrap Squats8 Up Downs6 BB Good Mornings4 Inch Worms2

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CrossFit WOD, December 5, 2019

ThursdayWarm-upWarm-up2 ROUNDS…10 Alt Side Lunges10 Alt. Step Ups10 Shoulder Taps:10 Bar Hang 2 ROUNDS…10 Jumping Air Squats10 Box Jumps2 Wall Walks10 Scap Pull UpsWorkoutMetcon (Time)4

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CrossFit WOD, December 3, 2019

TuesdayWarm-upWarm-up2 ROUNDS10 Boot-Strapper Squats5 Tempo Air Squats (3131)10 Narrow Stance Air Squats5 Wide Stance Air Squats Into… 2 Rounds10 PVC Pass Throughs5 Sots Press10 Over

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CrossFit WOD, December 2, 2019

MondayWarm-upWarm-upLine Drills… 25’ Walking Knee to Chest Stretch25’ Walking Quad Stretch25’ Walking Figure 4 Stretch25’ Walking High Kicks25’ Butt Kickers25’ High Knees25’ Power Skip Immediately

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CrossFit WOD, November 27, 2019

WednesdayWarm-upWarm-up3:00 BikeINTO… 2 ROUNDS10 Long Step Lunges10 Bootstrapper Squats25’ Duck Walking10 Arm Crosses10 Arm Circles:30 Bar HangStrengthFront Squat (5-5-5*)5-5-5*Front Squat *Set 1 – 65% x

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CrossFit WOD, November 26, 2019

TuesdayWarm-upWarm-upAMRAP x 4 MINUTES8 Alt. Groiners8 Jump Squats8 Glute Bridge-Ups8 Tuck UpsSkillWarm-upON A 8:00 RUNNING CLOCK…Practice Clamping & Re-Clamping Rope After 1st Pull *Practice either

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CrossFit WOD, November 23, 2019

SaturdayWarm-upWarm-up3 ROUNDS…5 Push-Up + Pike10 KB RDL10 Scap Pull-Ups into.. 3 ROUNDS…10 Ring Rows10 RKBS (warm-up weight KB)10 Up-DownsWorkoutMetcon (AMRAP – Rounds and Reps)AMRAP x

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CrossFit WOD, November 21, 2019

ThursdayWarm-upWarm-upAMRAP X 8 MINUTES8/6 Cal Bike8 Light Double KB Russian Swing8 Light Double KB Hang Snatch4/4 Filly Lunge w/ Double KBs8 Deadbugs:20 RestWorkoutMetcon (Time)FOR TIME21-15-12-9-9-12-15-21Slam

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CrossFit WOD, November 20, 2019

WednesdayWarm-upWarm-upFOR QUALITY (10 MIN TIME CAP) 3:00 Bike (increase intensity gradually) Into… 3 Sets10 Lunges w/ Twist12Tempo Air Squat (1211)14 Alt. Groiners15ft Duck WalkingStrengthFront Squat

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CrossFit WOD, November 15, 2019

FridayWarm-upWarm-up4 ROUNDS100m Run8 Plate Ground to Overhead (:02 pause OH):20 Plank Hold8 Glute Bridge-Ups (:02 pause at top):20 Hollow Rock3 Strict Pull-ups Pre-Workout (after teaching

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CrossFit WOD, November 12, 2019

TuesdayWarm-upWarm-upPARTNER WARM-UP3-4 SETS EACHP1 —> Bike for Cals (increase pace every time on the bike) P2 —> DB Complex*DeadliftSA DB SwingMuscle CleanPressFSThruster (10:00 Cap)Extended Warm-upTurkish

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CrossFit WOD, November 10, 2019

SundayWarm-upWarm-upPlay a Game! then… After the game, have athletes perform the following dynamic stretching routine… 1:00 at Each Station:Inch WormsBootstrap SquatsSamson LungesSeal Pose to Down

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CrossFit WOD, November 6, 2019

WednesdayWarm-upWarm-upAMRAP x 8 MINUTES5 Inchworms7 Single KB Sumo Deadlifts7 Ring Rows7 Plate G2OH15 Plate HopsSkillWarm-upON A 8:00 RUNNING CLOCK…Practice Footwork on Rope Climb* *Practice either

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CrossFit WOD, November 5, 2019

TuesdayWarm-upWarm-upFoam Roll During Intro! 2 ROUNDS5 Tempo Air Squats (3311)5 Tempo Back Squats (empty bar- 3311):20 Hollow Hold:20 Superman Hold:15-:20 Active Hollow Bar Hang8/8 Plate

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CrossFit WOD, November 3, 2019

SundayWarm-upWarm-up2-3 minutes of light Rowing or Biking. then… 3 ROUNDS25’ Bear Crawl25’ Frog Jumps (Jumping Air Squat)25’ Broad Jumps25’ Burpee Broad JumpsStrengthMetcon (Weight)ON A 13:00

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CrossFit WOD, November 1, 2019

FridayWarm-upWarm-up2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up)Flow through 10 reps of each…Air SquatsTrunk TwistArm CrossesArm CirclesBootstrapper Squats Then… Barbell Warm-Up

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CrossFit WOD, October 30, 2019

WednesdayWarm-upWarm-upAMRAP x 10 MINUTES10/8 Calories on the Bike (Increasing effort)5 Inch Worms8 Arm Haulers8 Scap Pull-ups8 Bootstrappers8 Sots Presses (PVC) Into… 2 ROUNDS*5 Behind the

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CrossFit WOD, October 28, 2019

MondayWarm-upWarm-upRow Specific Warm-up then… Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…– Superman Rocks– Mountain Climbers– Banded Good Mornings–

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CrossFit WOD, October 27, 2019

SundayWarm-upWarm-upCoach B’s Junkyard Dog Warm-up!StrengthSquat Clean (1×3)ON A 8:00 RUNNING CLOCK…Build to Squat Clean for the Workout *Shorter time here is intentional…weight should be something

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CrossFit WOD, October 26, 2019

BARBELLS FOR BOOBSWarm-upWarm-up2 ROUNDS (no stopping b/t movement)::30 Air Squats:30 Up Downs:30 Alt. Lunges:30 Mt. Climbers:30 Superman HoldPartner WorkoutMetcon (Time)BARBELLS FOR BOOBS “DOUBLE GRACE” w

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CrossFit WOD, October 24, 2019

ThursdayWarm-upWarm-up2 ROUNDS15 Jumping Jacks10 Lunges10 Double DB Sumo Deadlifts10 Up-Downs10 Push-ups Into… 2 ROUNDS15 Single/Double Unders10 Step-ups10 Slam Ball G2OH10 DB Burpees10 Ring Rows –

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CrossFit WOD, October 23, 2019

WednesdayWarm-upWarm-up200m Jog then…25ft High Knees25ft Butt Kickers25ft Bear Crawl25ft Quadruped Crawl*25ft Karaoke25ft Over the Fence, Under the Fence 200m Jog then…5 Bootstraps10 Alt Groiners with

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