WODs

TUESDAY

Bloomington-Normal Barbell Club – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:00 PVC Pass-through + Fold :30 PVC Front Squat Hold 2 Rounds – 10 Glute Bridge – 5 PVC V-ups 2 Rounds – 10 Air Squats – 10 PVC Read more…

MONDAY

Bloomington-Normal Barbell Club – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:00 Squat Twist + Inchworm 2 Rounds – 10 Mini-Band Shuffle L/R – 5 Mini-Band Squats – 10 Standing Snow Angels 2 Rounds – 5ea Lunge + Reach OH Read more…

THURSDAY

Bloomington-Normal Barbell Club – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 2 Rounds – :30 Goblet Squat Hold – :30 Bar Hang 2 Rounds – 5ea 1-arm DB High Pull to Press – 5 Goblet Squats – 5ea DB 1-leg Read more…

WEDNESDAY

Bloomington-Normal Barbell Club – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:00 L/R Spiderman + Inchworm :30 Alt. Scorpions 2 Rounds 10 Lying Band Pull-Aparts 10ea 1-leg Glute Bridge 2 Rounds – 1ea 3-way Lunges (F/B/S) – 5 Plank to Read more…

TUESDAY

Bloomington-Normal Barbell Club – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:00 PVC Pass-Through + Fold :30 Squat Hold 20 Glute Bridge 15 PVC Sotts Press/ BN Press 2 Rounds – 5ea PVC Dead-bug – 1ea PVC Turkish get-up – Read more…

MONDAY

Bloomington-Normal Barbell Club – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:00 World’s Greatest Stretch :30ea Lat Stretch 2 x 10ea 4-way Band Shuffle (R/L/F/B) 15 Band Handcuffs 2 Rounds – 8ea Step-Back Lunge – 8 Hanging Hollow/Arch – 3 Read more…

FRIDAY

Bloomington-Normal Barbell Club – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:00 Squat Twists :30ea Chest Stretch :30 Bar Hang 10ea Band Dead-bugs 15 Band Air Squats 20 Band Handcuffs 2 Rounds – 3 Inchworms + HR Push-ups – 5 Read more…

WEDNESDAY

Bloomington-Normal Barbell Club – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:00 L/R Spiderman + Inchworm :30 Alt. Scorpions 20 Band Pull-Aparts 20ea 1-leg Glute Bridge 2 Rounds – 5ea Lunges – 5 Reverse Flys (1s hold) – 5 Air Read more…

TUESDAY

Bloomington-Normal Barbell Club – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike/Row/Run 1:00 PVC Pass-Through + Fold :30 Squat Hold 10ea 1-leg RDL 20 PVC Sotts Press/ BN Press 2 Rounds – 5ea PVC Dead-bug – 1ea PVC Turkish get-up – Read more…

SUNDAY

Bloomington-Normal Barbell Club – CrossFit CrossFit Metcon (Time) 2 Back squat 95/65 Plate Ground to Overhead 45/25 Increase Back Squats by 2 reps; Decrease G2O by 2 reps each round