WOD


Partner Saturday   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “Life is better when you work together” 400M Run or Row Dynamic WU: * Partner does 5 Sit-ups High Knees, Butt Kickers, Zombie Kicks, Carioca Using Thin Big Band: Upright Rows, Pull A-Parts, Internal-External Rotation @ Rig Movement Prep: As time allows […]


12/15/2017   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “The way to have power is to take it” Dynamic WU: High Knees, Butt Kickers, Zombie Kicks, Quad Pulls, Knee Hugs, Spiderman Lunge, Supermans, Quadrapeg, T-Spine Rotations, Cobra, Downward Dog Sprints: 10 Sprints: South to North Movement Prep: 2 rnds 10 Air […]


12/14   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “Beauty is power; a smile is a sword” 400 M Row Banded Stretch: Lower Body, Upper Body Shoulders Dynamic WU: *5 Air Squats after each lap High Knees,Butt Kickers, Side Shuffle, Heel Taps, Lunge w/ Reach Movement Prep: 2 rnds 10 Barbell […]


12/13/2017   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “Either you run the day or the day runs you” Run laps around inside perimeter of box: 3 minutes: After 3 minutes continue with dynamic WU: High Knees, Side Shuffle, Butt Kickers, Carioca, Arm Circles Banded Stretching: Shoulder, Tricep, Pec, Lat, Standing […]


12/12/2017   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “Success is not final. Failure is not fatal. It is the courage to continue that counts” 400 M Run or Row Dynamic WU: 5 squats after each lap Skips, Side Skips, High Skips, Butt Kickers, Knee Hugs, Quad Pulls, Stretch w/ Box: […]


12/11   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “Intensity is the price of excellence” 400 M Row Dynamic WU: High Knees, Butt Kickers, Duck Walks, Bear Crawl, Zombie Kicks, Side Lunges PVC: Shoulder Mobility, Leg Swings, Movement Prep: 2 rnds 15 Band Pull A-parts 8 Barbell Bent Over Rows 8 […]


12/10/2017 CFN Kids   Recently updated !

CrossFit Notorious – CFN Kids Warm-up (No Measure) 2 Rounds: 30 sec of Each Squats Situps Tuck Jumps Push Ups Kettlebell Swings (10X1) Practice the Following: Starting Posirion Grip Hip Thrust Lock Out Overhead Straight Back, Chest Up Metcon (AMRAP – Rounds and Reps) 13 Min AMRAP: 12 Box Jumps […]


Suffer Saturdays   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “Everything is better in two’s” 300 M Row or 300 Jump Rope Singles Dynamic WU: High Knees, Butt Kicks, Side Shuffle, Zombie Kicks Partner Warm-up: A: 50 Air Squats B: 50 Ball Slams C: 50 Med Ball Clean D: 50 Reverse Slams […]


12/08   Recently updated !

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “When you stop believing in Santa you get underwear” Banded Sprints: 5 Min EMOM 30 sec ON 30 sec OFF Dynamic WU: 30 sec each 2 rounds Plank to Pushup, Superman, Kipping Swings, Squat Jumps, PVC: Shoulder Mobility Movement Prep: 30 burpees […]


12/07/2017

CrossFit Notorious – CrossFit Rx Warm-up (No Measure) “Insanity is the definition of fun” 400 M Row Dynamic WU: Side Shuffle, Skips, Butt Kickers, Bear Crawl, Sampson Stretch, Inchworm, 30 Kipping Swings Mini Band Prep: lateral, front to back, Standing 1 leg hip abduction, glute bridges Movement Prep: 2 rounds […]