WODs

Thursday

CFPG 326 from CrossFit Power And Grace on Vimeo. CrossFit Power and Grace – CrossFit Strength Metcon (Weight) “Minimal” 5 Rounds – 3 Broad Jump + Backpedal – :10 Handstand Hold “Basic” 5 Rounds – 5ea Alt. DB/KB Clean and Read more…

Wednesday

CFPG 325 from CrossFit Power And Grace on Vimeo. CrossFit Power and Grace – CrossFit At Home Metcon (AMRAP – Rounds and Reps) 20min AMRAP “WTF Wednesday” – 20 Walking Lunges – 10-20-30…etc. Run/Walk Strides (at 5, 10, 15 & Read more…

Tuesday

CrossFit Power and Grace – CrossFit Minimal Metcon (AMRAP – Reps) For Reps and Quality – 7ea Rear Foot Elevated Split Squat Jump + 7 Reach Outs (“Power Couplet”) – 2min AMRAP Burpee – Power Couplet – 2min AMRAP Sit-ups Read more…

Monday

Monday Workout 3 23 from CrossFit Power And Grace on Vimeo. CrossFit Power and Grace – CrossFit Skill Metcon (No Measure) 3 Rounds “Movement Monday” – 1:00 Duck Walk – 1:00 Plank Hip CirclesPerform 3 rounds with as little rest Read more…

Saturday

CrossFit Power and Grace – CrossFit Metcon (Time) – 50 “180 Burpees” – 50 Air Squats (or odd object squats) – 50 Russian Twists – 50 Supermans – 50 Hand Release Push-ups – 50 Odd Object Shoulder to Shoulder Presses Read more…

FRIDAY

“At-Home” – Day 2 from CrossFit Power And Grace on Vimeo. CrossFit Power and Grace – CrossFit Warm-up (No Measure) 1:00 World’s Greatest Stretch :30 Scorpion 10 Arrested Superman 10ea Side Lying Abduction & Adduction 10 Dead-bug 10 Bridge 4 Read more…

THURSDAY

“At-Home” – Day 1 from Follow CrossFit Power And Grace on Vimeo. CrossFit Power and Grace – CrossFit Warm-up (No Measure) – “joint-by-joint” warm-up (head to feet) – 20 Goodmornings – 20 Plank Reachouts – 20 Alt. V-ups – 20 Read more…

WEDNESDAY

CrossFit Power and Grace – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:00 World’s Greatest Stretch 3 Rounds – 10 Bridges – 6 Hollow-body Rocks – 10 Ring Rows – 6 Squat Jumps Strength Metcon (Time) 5 Sets of: – Read more…

Tuesday

CrossFit Power and Grace – Strength WOD Strength 1: Clean (4×3) 2A: Bent Over Row (4×7) 2B: Death March (4x5ea) 2C: Dips (4×10-12) 3A: Goblet Step-ups (3x10ea) 3B: Suitcase Carry (3x:45ea) 3C: Sit-ups (3×15)