Category

WOD

Sunday

Rubicon CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Two Parts… 1.) 400m “Last Man Sprints” 2.) Play a Game! Partner Metcon Metcon...
Read More

Saturday

Rubicon CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) Partner Warm-Up! Accumulate 1 mile run, switching every 200m. While Partner 1 runs 200m,...
Read More

Friday

Rubicon CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 6 MINUTES 100m run 5 Jumping Air Squats 10 Samson Lunge Stretches...
Read More

Thursday

Rubicon CrossFit – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) AMRAP x 10 MINUTES 8/8 Single Arm KB Split Squat Thruster :30 Goblet Squat...
Read More

06/12/2019

Rubicon CrossFit – CrossFit View Public Whiteboard Mobility 4 minutes SMR – Ball Work Shoulders and Calfs 4 minutes Band work – Shoulder and/or Hip...
Read More

06/11/2019

Rubicon CrossFit – CrossFit View Public Whiteboard Mobility 5 minutes SMR – Lats, Abductors and Quads Warm-up Warm-up #2 (No Measure) 2 Steady Rounds: 200...
Read More

06/10/2019

Rubicon CrossFit – CrossFit Mobility 2 minutes per side: – Banded Shoulder Distraction 1 minute per side: – Lying chest down “T” stretch Warm-up 3...
Read More

06/07/2019

Rubicon CrossFit – CrossFit View Public Whiteboard Mobility 5 minutes Ball work – Lats and Glutes Warm-up Warm-up #3 (No Measure) 2 Steady Rounds: 200m...
Read More
1 2 3 16